Seven Day Wrap-Up

The main idea behind getting ready for competition is to set your body up so that it has a full tank of both carbohydrate (as glycogen) and fluid. The muscles and psyche should be well rested, and the athlete should be getting clear messages of confidence from the coach. Getting sufficient rest before competition can't be overemphasized. When athletes are involved in sports that require frequent competition, sufficient rest is critical. Anything that keeps you from getting a good night's sleep and being well rested will cause performance difficulties. The keys to good preparation for competition include the following:

1. Begin tapering physical activity 6 or 7 days before competition.
2. Eat enough carbohydrates to maximize glycogen stores.
3. Drink sufficient fluids to maximize fluid stores.
4. Eat frequently, approximately once every 3 hours, to maintain blood glucose and muscle glycogen levels and to feel good.
5. Consume enough energy before activity to ensure there's enough fuel in the system to support the activity and to avoid burning muscle as a fuel.
6. Practice the eating and drinking schedule of your competition day in advance so you know what makes you feel good.
7. Don't do anything on competition day that you haven't practiced doing beforehand.
8. Be ready with everything you'll need (sports beverages, snacks, and so on) long before the competition day arrives.

Both hunger and thirst are emergency sensations marking the onset of performance-reducing problems. As such, they should be avoided through a planned eating and drinking timetable that is integral to an athlete's training schedule and lifestyle. Perhaps no other two factors have the potential for making such an enormous positive impact on health and performance. Put simply, athletes interested in performing up to their conditioned abilities and skill levels should never get hungry and never get thirsty.