Hello Competitive Families,
As we approach the competitive season, I would like to share some nutrition information I learned from the Alberta Gymnastics Congress. I was fortunate enough to learn from Lauren Hundseth, a registered dietitian that works at the Canadian Sports Institute. She provided many great options for fueling before, during and after competitions. One of the key takeaways was: if your athlete is too nervous to eat the morning of the meet fuel them with a liquid carb (juice) instead. The meal the night BEFORE the competition is the most important one. If the athlete can stomach juice in the morning, then also have some in their bag along with a snack for during the meet, they will have enough energy. Please see the infographics below for some great ideas.
Lauren has also provided me with a list of snack ideas that are great to eat in the >1 hour pre-competition or training time that consist of 1 carb and 1 protein.
Snack list:
- Beef jerky with cheese and crackers
- Tuna and crackers
- Orange juice and peanut butter sandwich
- Hardboiled eggs and piece of fruit
- Turkey sticks and fruit snacks
- Carrots and hummus with fruit bar
- Greek yogurt, granola, and piece of fruit
- Smoothie
- Sandwich with turkey/ham and vegetable of choice
- Homemade muffins and glass of milk
- Trail mix and granola bar
- Avocado toast with egg
- Cereal and milk with Greek yogurt
- Edamame and vegetables of choice with dip
- Bagel and cream cheese with roasted chickpeas/nuts
- Popcorn and cottage cheese with green onions
I hope you find this information helpful when planning meals around competitions. Making sure your athlete is well fueled for training and competition will set them up for success. Please feel free to reach out to me if you have additional questions.
Looking forward to a successful competitive season!