Athletes preparing for The International Sporting Event are fine-tuning their bodies and minds for one of the biggest competitions of their careers. Nutrition is a key area of their preparation to support their training and make sure they feel their best on comp day.

Maintaining a Strong Immune System and Staying Healthy

In the weeks leading up to a major competition one of the most important tasks for an athlete is to make sure they have a strong immune system and stay healthy. Catching a virus or infection can take an athlete out of training and out of competition. To stay healthy athletes, make sure they are getting enough energy (calories) and key nutrients such as vitamin C and zinc to support a healthy immune system. Vitamin C rich foods include oranges, lemons, kiwis, and bell peppers. Foods containing zinc include oysters, red meat, beans, and oats. Optimal energy to support their training as well as foods to boost the immune system will help ensure athletes make it to their big day healthy and strong.

Event-Specific Needs

Performance-specific nutrition strategies vary widely depending on the sport and the needs of the athlete for their event.

Endurance athletes such as marathon runners and road cyclists will benefit from eating additional carb-rich foods in the days leading up to their competition. Eating additional carb-rich foods is commonly known as carb-loading and serves to increase the amount of stored carbohydrates or quick fuel source for these athletes. With more fuel reserves on board for these athletes, the longer they will be able to sustain high intensity efforts.

Unlike endurance sports, power-based athletes will need to consider how they are going to prepare for their weigh-ins while maintaining performance during the event. Many athletes in sports with weight classes will follow a practiced weight cutting protocol in which they temporarily cut water weight for their weigh in, followed by a rehydration and refueling protocol. This can be done safely under supervision and expert guidance. These athletes will need to consider the balance between being potentially under hydrated and under fueled during their weigh-in and having enough time to rehydrate and refuel before their competition.

Nutrition while Competing on the International Stage

While athletes may be able to eat the foods they enjoy and are familiar with while training at home, they may not have access to these foods and products while on-site where their event is taking place. For this reason, high-performing athletes will plan out what foods and products they need and will be able to travel with and what foods they can acquire at the event location. For example, athletes may bring sports drink powders, recovery powders, during exercise bars and gels, and even familiar favorite foods or spices that they won’t be able to find at the venue. Other common foods like rice, cereals, eggs, and other common foods can be bought at the event location. Consistency in fueling strategies is key to success as athletes don’t want to have tummy issues be a limiter to their comp day success.

High level competition calls for high level preparation. Dialed nutrition is key component to finding success on one of the biggest days of an athlete’s career. Staying healthy, engaging in performance-focused strategies, and preparing for international travel and new environments are key considerations when prepping for a big competition.

Kristen Arnold sports dietitian cycling coach Team USA Sports Director



Author Profile: Kristen Arnold

Kristen Arnold MS, RDN, CSSD sports dietitian, cycling coach, Team USA Sports Director

kristen@arnoldrdn.com
IG: @sportsnutritionforwomen