| 1. What to Eat the Day Before a Tournament |
|
| What you eat the day before competition does matter. |
|
| Your focus should be on high-quality, easy-to-digest carbohydrates and lean protein at every meal. Snacks can be primarily carb-based—especially for younger, still-growing athletes who need the energy. Your goal for day before competition nutrition is to top up muscle and liver glycogen stores and keep your tummy happy. |
| You may want to slightly reduce vegetable and fibre intake the day before to make room for more carbs and reduce the chance of gastrointestinal discomfort. Keep fat intake moderate and prioritize anti-inflammatory fats like olive oil, avocado, and nut butters over heavier sources like pizza or creamy sauces. |
| Maintain normal protein levels, but opt for lean options. Gradually increase your usual carb portions at breakfast, lunch, and dinner, and consider adding 1–3 additional high-carb snacks. These snacks can include a bit of protein, healthy fats, or fibre to help stabilize blood sugar without slowing down carb absorption. |
|
| 2. Hydration the Day Before |
|
| Hydration is often overlooked until it’s too late. |
| Drink a glass of water with each meal and at least half a glass with snacks. Sip throughout the day to stay ahead of thirst. Water is the go-to for most athletes, but for older athletes, a non-sugar electrolyte drink (like a ½ Nuun tablet in a water bottle) can help promote hydration if plain water gets boring. |
|
| 3. Supplement Safety |
|
| If you’re taking any supplements, double-check that they’re Informed-Sport (Canada) or NSF Certified for Sport (USA). This should be a non-negotiable for athletes—especially during competition season. |
| Game Day Nutrition |
|
| Planning your meals and snacks on competition day is key. |
| Start by mapping out your day: What time will you wake up? When should you eat breakfast? Ideally, aim to eat a carb-rich breakfast (with some easy-to-digest protein and optional healthy fat, like nut butter) about 1.5 hours before your first event. |
| Stick with familiar foods and avoid anything too high in fibre or fat. Tournament nerves can affect appetite, so bring a variety of snack options that you know you’ll enjoy—even when feeling anxious. |
| Think ahead: what will you eat between rounds or after events to stay energized and avoid crashing? Keep glycogen stores topped up by having a plan in place. |
|
| Game Day Hydration |
|
| If your event is under 60 minutes and not in a hot environment, water is likely enough. But in longer, multi-event tournaments, maintaining hydration and focus throughout the day is critical. |
| Many older athletes benefit from rotating between: |
| -Plain water |
| -BCAAs (to support mental focus and reduce muscle fatigue) |
| -A lower-sugar electrolyte mix (like G2) |
| Avoid high-sugar drinks like full-strength Gatorade—they’re often too concentrated for optimal hydration and may lead to stomach upset. Let your body guide you: if you’re craving plain water, that’s totally fine, it usually means your electrolyte intake (from all sources, food and drink) is on track. |
|
| Real-Life Example: Jake’s Karate Nationals |
|
| To bring these strategies to life, here’s a behind-the-scenes look at how we approached nutrition for Jake leading into his first Karate Nationals—where he exceeded expectations and brought home a bronze medal. Download Jake’s Karate Nationals Nutrition Plan Here. |
|
| We started by selecting his favourite tournament-friendly snacks so that he’d be more likely to eat, even with nerves. We mentally mapped out his meal and snack schedule, and after the event, Jake wrote up a summary of exactly what he ate so we could learn what worked well. |
| (Notes in italics in the attached chart are mine, offering context and explanation for each food choice.) |
| Even if a performance doesn’t meet expectations, logging your nutrition details after a tournament can be incredibly valuable. Reviewing what you ate helps identify patterns—foods to avoid and foods to prioritize in future competitions. |
|
| Final Thought: Nutrition Is Year-Round |
|
| No matter how perfect your competition-day plan, it won’t compensate for poor daily habits. Prioritizing good nutrition year-round is the real foundation for success. |
| Want help building a personalized plan? Download our Free Sports Nutrition Handbook to learn our 6 Rules of Performance Nutrition. |
| For customized guidance or team presentations, contact us at info@pitraining.ca. We offer 1-on-1 nutrition coaching and group workshops designed to fuel performance at every level. |
