Proper preparation isn't just about training. Nutrition plays a key role in performance… but also in enjoyment. Yet, the day before and the morning of a race, many athletes make mistakes that can ruin weeks of preparation.
Here are the 10 most common mistakes before a competition, and most importantly, how to avoid them .
❌ 1. Test unfamiliar foods or drinks
The big day is not the time for culinary innovation. Trying a new bar, an energy drink you've never tried before, or an exotic meal can cause digestive discomfort.
✅ Tip : always test your nutrition plan during long outings.
❌ 2. Eating too much the day before
Believing that you need to "fill up" by gorging on pasta is a classic beginner's mistake (...or even an expert's). Excessive consumption can hinder digestion and impact your sleep.
✅ Tip : focus on a meal rich in carbohydrates but easily digestible, without excess fat or fiber.
❌ 3. Not drinking enough water
Arriving dehydrated at the start puts you at a disadvantage. Even mild dehydration reduces performance.
✅ Tip : drink regularly the night before, but not excessively.
❌ 4. Ignore sodium
Athletes often fear salt… but in the case of prolonged exertion, a lack of sodium promotes cramps and fatigue.
✅ Tip : Add a little salt to your meals, or choose salty snacks. Tip: Keep a small packet of salt in your pocket, like they have in the school cafeteria!
❌ 5. Have a big breakfast on the day
A meal that is too heavy can cause digestive problems, especially if the departure is early.
✅ Tip : Eat light, easily digestible food 2 to 3 hours before departure.
❌ 6. Change your mealtime
Radically changing your usual schedule can disrupt your digestive system.
✅ Tip : Keep to your usual routine as much as possible.
❌ 7. Thinking “only carbohydrates”
Yes, carbohydrates are key. But neglecting protein and healthy fats before exercise can negatively impact recovery.
✅ Tip : aim for a balanced meal, with a carbohydrate base, some protein and very little fat.
❌ 8. Ignoring digestion timing
Eating too late = risk of feeling sluggish. Eating too early = risk of hypoglycemia before departure.
✅ Tip : Have your last big meal 3 hours before the race.
❌ 9. Skip the pre-departure snack
If your last meal was more than 3 hours ago, it is recommended to add a small snack to avoid feeling hungry.
✅ Tip : a compote, a soft bar or a dried fruit is enough.
❌ 10. Have a coffee if you're not used to it
Caffeine can give you a boost, but it can also cause digestive problems if you're not used to it.
✅ Tip : Don't change your routine. If you don't usually drink it, don't have any on the day.
📊 Summary table: dos and don'ts before a competition
| Common mistake | Impact | Good practice |
|---|---|---|
| Trying a new food | Digestive problems | Test beforehand on a long run |
| Eating too much the day before | Indigestion, poor sleep | A digestible meal, rich in carbohydrates |
| Poor hydration | Dehydration, decreased performance | Drink regularly the day before |
| Forget the salt | Cramps, fatigue | Moderate sodium intake |
| Hearty breakfast | Digestive discomfort | Light, easy to digest, 2-3 hours before |
| Change the schedule | Digestive disorder | Maintaining one's routine |
| Thinking “that carbohydrates” | Poor recovery | Include protein and healthy fats |
| Eating too late | Heavyness | Last big meal at H-3 |
| Skip the snack | Hypoglycemia | Snack 30-60 min before |
| Have a coffee if you're not used to it. | Digestive problems | Maintaining one's routine |
✅ Key takeaways
The body thrives on consistency. On competition day, avoid improvisation. Test your plan in training, eat easily digestible foods, stay well hydrated, and maintain your routine.
At COOKNRUN , we create snacks and meals designed for performance: easy to digest, organic, and convenient to carry. Ideal for avoiding mistakes… and optimizing your energy on race day.
👉 Discover our energy bars and nutrition packs by practice!
GOOD ANYWHERE.