Pre-, During, and Post-Competition Nutrition Strategies | CSCS Chapter 10

Nutrition strategies for athletic performance center on optimizing hydration, blood glucose, and glycogen stores across pre-, intra-, and post-competition phases. Pre-competition meals should emphasize carbohydrates while minimizing fiber, fat, and sugar alcohols to prevent gastrointestinal distress, with timing dictating portion size. During prolonged endurance or intermittent high-intensity events, consistent fluid and carbohydrate intake maintains performance and reduces immune system suppression. Post-competition recovery requires high-glycemic carbohydrates to rapidly replenish glycogen stores, paired with sufficient protein to facilitate muscle repair. Carbohydrate loading serves as a specific technique for events lasting over 90 minutes, necessitating 8 to 10 grams of carbohydrates per kilogram of body weight. These evidence-based practices ensure athletes remain fueled and recovered, though individual needs vary significantly based on specific sport demands and training intensity.