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Meal, Hydration, and Sleep Preparation

Q1.  How much water should I drink before a workout or competition and at what frequency?

A. 1. Hydration (BEGIN DRINKING WATER A FEW DAYS BEFORE) – You should be hydrating daily, 6-8 cups, especially before a workout or competition.
2. Bring a large water bottle to practice and competitions.
3. 2 cups of water in the morning before the competition or workout.
4. 2 cups 2 hours before the competition or workout.
5. 1/2 cup 15 minutes before the competition or workout.
6. 1 cup after the competition or workout.


Q2.  How much sleep should I get before a competition?

A. You should get 8 to 10 hours of sleep 2 nights before a meet.

Q3. What should I eat the night before a competition

A. You should eat the night before a competition or workout.

• Potatoes (baked sweet potato or boiled yams)
• Pasta (wheat/white/egg)
• Broiled or baked salmon
• Steamed broccoli
• Beans and nuts
• Rice/Grains (Boiled white and long grain/rice pilaf/cornmeal)
• Bread and Rolls (wheat/white/rye/sourdough)
• Fruits (apples/pears/cherries/grapes/grapefruit/bananas/pineapple)
• Dates


Q4. What foods should I bring to practice and meets?

Adding these alkaline-rich food choices to your diet will help enhance the oxygen supply to your blood, and will, in turn, have you feeling healthier and revitalized.

  • Lemon
  • Watermelon
  • Berries
  • Mango
  • Grapes
  • Avocados
  • Ripe Bananas
  • Celery
  • Garlic
  • Dates
  • Alfalfa Sprouts
  • Apricots
  • Sweet Apples
  • Pears
  • Raisins
  • Pineapple
  • Vegetable Juice
  • Papaya
  • Asparagus

Q5. What should I eat on the day of competition?

A. Your Champion should eat a nutritious breakfast. This includes fruit, bread, cereal, water, and juice. Very lean or no meat is best as it takes a long time to digest and will slow an athlete’s performance. Foods with a high sugar content will also slow performance and cause an energy dump or “crash” making the muscles sluggish and heavy. More meal information is provided below.

Q6. What should I eat the day of a competition or workout?

A. 3.5 HOURS BEFORE-EVENT Meal Plan II 3 1/2-4 hours prior (approximately

900 calories)

• Oatmeal with dates and raisins (stay away from processed sugars)
• Lean meat or protein equivalent 2 ounces
• Fruit 1 serving (1/2 cup)
• Pasta or 1 cup baked potato 1 medium
• Bread or carbohydrate substitute 2 servings
• Low-fiber vegetable 1 serving (1/2 cup)
• Fat spread 1 teaspoon
• Dessert: Angel food cake 1 piece


1 ginger root (size of your thumb)
5 tablets of spirulina/chlorella (they come in together in one tablet)
1 tablespoon of acai powder (If you can get this it is great. You can also use acai juice instead.)
1 slice of lemon
4 cups of watermelon or grapes
1 cup of blueberries
1 avocado
1 ripe banana (not too ripe)
3 dates
1 sweet apple
1 pears
2 fistfuls of kale
3 cups of almond milk


Smoothie – Drink a 1 cup and 1/2 in the morning and bring to the meet for consumption between competitions. (keep on ice)

2-3 HOURS BEFORE-EVENT Meal Plan I 2-3 hours prior (approximately 500 calories)

• Lean meat or protein equivalent 2 ounces
• Fruit 1 serving (1/2 cup)
• Bread or easily digestible carbohydrate 2 servings

AFTER-EVENT within 30 minutes!

• Consume protein and carbs to help replete diminished glycogen stores
• Yogurt with protein and Carbs you can drink that contain protein.

There are several liquid smoothies and beverages on the market that provide high protein and carbohydrates for replenishment. One classic is chocolate milk. If this is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices all would be better than not consuming any food.

Q7. Can a track meet be rained out?

A. Track meets are hosted even if it rains, and we will only delay or be canceled in the event of extended thunderstorms. To stay in touch please sign-up for weather alerts at www.rainedout.com. Under
“Find Your Organization” you will receive delay or cancellation text messages if any. Parents are highly encouraged to sign-up for


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