One of the perks to being a JST Athlete is the nutrition information you receive off of Liam Holmes and co at PH Nutrition.
Their competition guide is busting with tips and great information, including:
- How to eat a week leading into a competition
- Pre & Post competition nutrition. Specifically what sort of foods.
- What foods to eat when competing and between events
- Recipe ideas, tips on meal preparation and supplementation
Here's a taste if you haven't already read through...
"To perform well in competition we need carbohydrates. The right ones, in the right amounts, at the right times. Don't "carb load" the night before! Instead start at the beginning of the week.
You should do this by drip feeding more carbs in to each main meal you eat 2 days out from the competition to help further promote recover. With post workout meals earlier in the week high in carbs and in protein as well.
During the competition, we should eat more anti - inflammatory foods (eat the rainbow) and reduce pro inflammatory foods until post competition (Pizza).
Make sure when at the competition only eat something you've eaten before, don't experiment on competition day.
On the day of the competition, get up early and eat breakfast. Do not compete fasted. Eat what usually works well for you. Competition days are long and food will help you recover. If needed, use liquid nutrition to get food down e.g. smoothie.
Stay hydrated, sip small and often throughout the day. Not big gulps intermittently or around meals."
There's plenty to help get you one step ahead of your competitors. For more in depth advice check out the pdf by going to files in the athlete group!