Food & Nutrition

Fueling Precision Performance

Pétanque is a precision sport. Your brain is your most important tool - feed it stable fuel, not roller coaster energy.

The Core Principle

Stable blood sugar = Sharp focus + Steady hands

Avoid sugar spikes. Prioritize protein and healthy fats. Stay hydrated.

Key Principles

Stable Blood Sugar is Everything

Blood Sugar Crashes Impact

Sugar and simple carbs cause blood glucose spikes and crashes, which directly impact:

• ❌ Mental focus and clarity
• ❌ Steady hands (tremors from blood sugar drops)
• ❌ Decision-making quality
• ❌ Emotional stability and composure

Prioritize Protein and Healthy Fats

Best Foods for Precision

Fat and protein provide sustained energy without the crashes:

• ✅ Nuts, avocado, olive oil, eggs, cheese
• ✅ Slow digestion = consistent energy all day
• ✅ No afternoon slump during long tournaments

Avoid the Sugar Trap

Foods to Avoid

Be especially careful with:

• ❌ "Energy" bars and drinks (often sugar-heavy)
• ❌ Fruit juice and smoothies (concentrated sugar)
• ❌ White bread, pastries, vending machine snacks

Competition Day Quick Guide

Timing	What to Eat	Why
2-3 hours before	Balanced meal: protein, fat, vegetables	Stable energy without drowsiness
During competition	Water + small protein snacks (nuts, cheese, jerky)	Maintain focus and steady hands
Avoid all day	Sugary snacks and drinks	Prevent crashes and tremors

Quick Competition Snacks

Bring these:

• Mixed nuts (unsalted)
• Hard-boiled eggs
• Cheese cubes
• Beef or turkey jerky
• Vegetables with hummus

Leave these at home:

• Candy and chocolate
• Energy drinks
• Pastries
• Fruit juice

The Science

Why This Matters for Pétanque

Unlike endurance sports, pétanque requires:

• Precision - Steady hands, no tremors
• Mental clarity - Sharp decision-making all day
• Calm nerves - Low anxiety under pressure

Sugar-based energy works against all of these.

Learn More

For detailed nutrition strategies, competition day protocols, and the science behind stable energy:

Complete Nutrition Guide

→ Nutrition for Precision Performance - Complete guide in our Education section

Includes:

• Detailed meal planning
• Competition day protocols
• The low-carb option for precision athletes
• Hydration strategies
• Foods that help vs. foods that hurt