Meet Day Meal Plan
It’s the day of the big competition. You have been practicing and perfecting your routines in the gym for months. Finally, today is the day of the big competition. Eating right on meet day can be your athlete's secret weapon for top-notch performance.
Let’s take a look in the kitchen for how we can help prepare ourselves mentally and physically for a successful competition...
Pre-Meet Breakfast
Breakfast will be important to help start your day in the right direction. Prep this meal about 3 hours before the meet. You will want to include a balance of carbohydrates, protein, and fat. In addition, be sure to also include a full 20 ounces of water with this meal. Hydration and good nutrition go hand and hand.
Greek yogurt parfait with granola and berries
Spinach omelet with roasted potatoes
Oatmeal with whole milk and peaches
(swap whole milk for almond/oat milk and a handful of walnuts)
Pre-Meet Lunch
Depending on your anticipated start time (make sure you have a minimum of 3 hours to digest after this meal) aim to eat a complete lunch. Similar to breakfast, this meal should include plenty of carbs, protein, and fat. Include foods rich in B-Vitamins in order to store some extra energy. Vitamins B-1 and B-2 help your body produce energy, and they affect the enzymes that influence your muscle, heart and nerves functions.
Grilled pork chops and a spinach salad
Sautéed shrimp and asparagus
Pre-Meet Snack
The meet is about an hour away and you are starting to feel the butterflies. This is a good time for a light and energetic snack. Add in another full 20 ounces of water as well.
An apple with a string cheese stick
Carrot, celery, and pepper slices with creamy hummus
Cucumber slices and a hard-boiled egg
During the Meet
Make sure to stay hydrated! In general, gymnasts will not need extra calories during a 3-hour meet. However if the meet extends beyond this, it is important to come prepared with a low-sugar sports drink and/or natural high-energy carbohydrate snacks in order to postpone fatigue.
Clif Quench (16 ounces) and a Lara Bar
Coconut Water (16 ounces) and a Date Nut Bar
Natural Sports drink, a Banana, and a half or full snack size bag of pistachios or sunflower seeds
Coconut water and a Brown Rice Snack Bar
Post-Meet Snack
Here your goal is twofold. First, you want to replenish your glycogen stores and second you want to promote muscle repair. Simple fast-acting carbohydrates that contain an abundance of antioxidants for replenishment are first on the list. Consuming these high carbohydrate foods after your workout is imperative for maximizing muscle glycogen (the fuel your body uses to initiate exercise). Next, the protein and healthy fats come in. Protein and healthy fats play a vital role in recovery by promoting muscle maintenance and building. (Aim to eat within 30 minutes post-workout.)
Banana with Almond or Peanut Butter
A smoothie made with fruit and whole-fat yogurt or milk
Red grapes or berries followed by a hard-boiled egg(s)
Melon followed by guacamole and corn chips
I hope you found this Meet Day Meal Plan helpful. Keep in mind that regardless of whether the event you are training for is a week away or three months away, it is best to nutritionally support your training now, later, and always. The cells in your body are constantly being renewed and work most efficiently when delivered adequate hydration and a variety of carbohydrates, proteins, fats, vitamins, and minerals on a regular basis. What you put in your body matters. Good luck at the meet and bon appetit!