The pre-game plate: how to eat like an athlete before a fitness event

You’ve been training like a pro, pounding the pavement, and putting in the K’s week by week. The big day – whether it’s the City2Surf or Hyrox – is just around the corner. You’ve got the right sneakers and a solid playlist loaded up, but there’s one thing that could make or break your performance: your pre-game plate.

What you eat in the lead-up to a major fitness event is just as important as your training plan. The right pre-workout meal can enable you to go the distance, and avoid falling off a calorie cliff during the race.

Below, discover a few sports nutrition tips to help you finish strong.

The countdown is on

Your fitness nutrition plan should start as soon as your training does – weeks before the event. Remember, the main sources of energy in foods are carbohydrates and fats. Proteins are less useful for energy, but play a huge role in helping muscles and tissues recover afterwards.

A balanced diet for an athlete is about 60% carbs, 20% protein, and 20% healthy fats. Variety is key. Try to include:

• fresh fruits
• leafy vegetables
• lean meats, and
• some low-fat dairy.

A simple nutrition plan will give you enough energy for your training regimen leading up to the big event.

The night before the event, make sure you get at least 7-8 hours of sleep, drink plenty of fluids, and cook up a dinner that’s high in carbs, moderate in protein, and low in fat.

The final pre-workout meal: what to eat on the day

This is it! You’re mere hours away from competing. Timing is everything: aim to eat your main pre-workout meal 3-4 hours before the event so your food can digest properly.

To provide sustained energy while you exercise, the meal should consist of half carbs, and the other half a combination of lean protein, fruits and vegetables.

 Some pre-workout meal inspiration includes:

• Oatmeal with berries, nuts, or dried fruit
• Bagel topped with peanut butter, or turkey and low-fat cheese
• Smoothie with yoghurt, fruit, and oats
• Eggs on wholegrain toast or as an omelette
• Fruit, such as berries and bananas, mixed with yoghurt

It’s recommended to have a small, easily-digestible snack around 30 minutes before the event to keep your energy levels high. This should consist of simple carbohydrates: something like pretzels, trail mix, or a muesli bar. And keep drinking enough fluids to stay hydrated during the event.

Foods to avoid

Some foods can actually hurt your performance, so try to limit these before your event. They include:

• High fat foods. Fatty foods, such as fried products and red meats, take a long time to digest, causing your body to feel sluggish.
• High lactose foods. Foods like milk, yogurt, and cheese can lead to an upset stomach or nausea.
• Excessive fibre. High-fibre vegetables like beans, broccoli, and cauliflower don’t digest easily, which can result in gas, bloating, and cramping.

Busting some nutrition myths

• Myth 1: The more carbs, the better. Try not to overdo ”carb-loading”. Large portions might cause a blood sugar crash mid-event.
• Myth 2: Pack in the protein. While protein helps with recovery, too much can slow digestion and increase dehydration.
• Myth 3: Coffee dehydrates. Only if you drink too much of it. In small amounts, caffeine helps performance and counts toward your fluid intake.

The main takeaway? Moderation is key.

Top science-backed tips

Bananas vs sports drinks. Bananas can provide the same energy boost as Gatorade but with extra antioxidants.

Beetroot juice = rocket fuel. Nitrates in beets can improve oxygen efficiency, making muscles work with less effort.

The gut-brain link. Deficiencies in key nutrients can impact on mental health, so make sure you’re getting enough iron and B12 to calm those pre-race jitters.

For help creating your pre-event nutrition plan, chat to one of our Virgin Active Personal Trainers. They can provide personalised guidance so you’re ready for the big day. Good luck!