Competition Nutrition Planner
Plan what and when to eat for optimal performance on competition days.
Stable Energy = Steady Hands
Your brain is your most important tool in pétanque. Feed it stable fuel, not roller coaster energy. This planner helps you avoid blood sugar spikes and crashes.
Quick Reference Card
✅ Competition Day Foods
| Type | Good Choices |
|---|---|
| Protein | Eggs, chicken, cheese, nuts, jerky |
| Healthy Fats | Avocado, olive oil, nuts, cheese |
| Complex Carbs | Vegetables, legumes, berries |
| Hydration | Water, herbal tea |
❌ Foods to Avoid
| Type | Avoid |
|---|---|
| Sugar | Candy, soda, pastries, cookies |
| Simple Carbs | White bread, pasta, pizza |
| Drinks | Fruit juice, energy drinks, excess caffeine |
Competition Day Timeline
Night Before
Dinner (6-8pm):
- [ ] Protein (chicken, fish, eggs)
- [ ] Vegetables or salad
- [ ] No heavy carbs or alcohol
- [ ] Stop eating 3+ hours before bed
Hydration:
- [ ] 2L water throughout the day
- [ ] Stop caffeine after 2pm
Competition Morning
2-3 Hours Before First Match:
| Component | Example | Notes |
|---|---|---|
| Protein | 2-3 eggs | Slow, steady energy |
| Vegetables | Spinach, tomatoes | Fiber & nutrients |
| Healthy Fat | Avocado or olive oil | Sustained fuel |
| Avoid | Toast, juice, pastries | Causes crash |
Example Meals:
- Eggs with vegetables (scrambled/omelet)
- Salad with chicken and olive oil
- Cheese with nuts and vegetable sticks
During Competition
Between Games:
| Timing | What to Eat | What to Drink |
|---|---|---|
| Every 2 hours | Small protein snack | Sip water consistently |
| When hungry | Nuts, cheese, jerky | Avoid sugary drinks |
| Before important match | Light snack 30 min before | Stay hydrated |
Competition Snack Kit:
- [ ] Mixed nuts (unsalted, small portions)
- [ ] Hard-boiled eggs
- [ ] Cheese cubes or string cheese
- [ ] Beef or turkey jerky
- [ ] Vegetable sticks (carrots, celery)
- [ ] Water bottle (1.5L minimum)
Warning Signs: Eat Now!
| Symptom | What It Means |
|---|---|
| 🖐️ Trembling hands | Blood sugar crash |
| 😵 Difficulty concentrating | Brain needs fuel |
| 😤 Irritability | Blood sugar unstable |
| 😴 Fatigue | Energy depleting |
| 🤕 Headache | Dehydration or hunger |
Action: Eat protein/fat snack + drink water immediately
My Competition Day Plan
Night Before
Dinner time: ________ Menu:
- Protein: ________
- Vegetables: ________
- Avoid: ________
Competition Day
Wake time: ________ First match: ________
Breakfast (time: ________):
- Protein: ________
- Vegetables: ________
- Fat source: ________
Snacks packed:
- [ ] ________
- [ ] ________
- [ ] ________
- [ ] ________
Water bottles: _____ L
Snack Schedule
| Time | Snack | Notes |
|---|---|---|
Post-Competition
Within 1 hour:
- [ ] Balanced meal with protein
- [ ] Rehydrate fully
- [ ] Avoid "celebrating" with sugar
Practice Your Nutrition
Important
Don't try new foods on competition day! Practice your competition nutrition during training sessions. Your body needs time to adapt.
Training day practice:
- [ ] Eat the same pre-training meal as competition
- [ ] Bring the same snacks
- [ ] Note how you feel during training
- [ ] Adjust based on what works
Related Resources
- Nutrition Education — Full nutrition guide
- Pre-Competition Checklist — Complete preparation guide
- Sleep Tracker — Optimize recovery