Pre-Competition Nutrition: Your Game Plan for the National Games 2025

The National Games 2025 in Dehradun are fast approaching, and athletes across disciplines are gearing up to compete at their best. While training prepares your body for the physical demands, pre-competition nutrition ensures you step onto the field, track, or court with energy, focus, and endurance. With the added factor of Dehradun’s cold weather, thoughtful meal planning and hydration strategies are essential to optimizing performance.

Here’s a tailored guide to pre-competition nutrition to help you excel:

Meal Timing: Fuel Up at the Right Time

Do:

• Plan Your Main Meal: Eat your main pre-competition meal 3-4 hours before your event for proper digestion. Focus on:
• Add a Pre-Event Snack (Optional): 1-2 hours before your event, a light snack such as a banana, yogurt, or a small energy bar can provide a quick energy boost.

Don’t:

• Avoid high-fat and high-fiber foods like fried snacks or beans, as they can slow digestion and cause discomfort.
• Never experiment with new foods on competition day—stick to tried-and-tested meals.

Carb-Loading Strategies: Energy Reserves for the Long Haul

For endurance athletes (marathon runners, cyclists, and swimmers) or sports with extended playtime (hockey, football), carb-loading is vital for sustained performance.

Do:

• Start 2-3 Days Before the Event: Gradually increase carbohydrate intake to 8-10 grams per kilogram of body weight.
• Prioritize High-Quality Carbs: Opt for whole-grain bread, rice, sweet potatoes, oatmeal, and seasonal fruits like apples and oranges.
• Adjust Protein and Fat: Keep protein intake steady and reduce fat slightly to create room for more carbohydrates.

Don’t:

• Avoid overloading on carbs in a single meal; spread them evenly across the day to prevent bloating.
• Don’t rely on sugary snacks and junk food as primary carb sources—they may cause energy crashes.

Hydration Tips: Stay Warm and Hydrated

Cold weather can reduce your perception of thirst, but staying hydrated is just as crucial in cooler climates.

Do:

• Hydrate Early: Begin hydrating 24 hours before your event. Aim for 5-7 ml of water per kilogram of body weight 4 hours before competition.
• Incorporate Electrolytes: Use warm fluids like soups or electrolyte-rich drinks with sodium, potassium, and magnesium to maintain hydration and balance.
• Monitor Your Hydration Levels: Check urine color as an indicator—pale yellow is ideal.

Don’t:

• Avoid drinking excessive amounts of water, which can dilute electrolytes and lead to low sodium levels (hyponatremia).
• Don’t wait to feel thirsty—drink proactively during training and on the competition day.

Cold Weather Considerations

The cooler temperatures in Dehradun may require slight modifications:

• Opt for warm pre-event meals like oatmeal with nuts or rice with vegetable stew to regulate your body temperature.
• Stay warm between warm-up and the event—carry a thermos with a warm electrolyte solution or herbal tea.
• Factor in adjusted hydration needs, as cold weather can suppress thirst cues.

Pre-competition nutrition for the National Games is not just about what you eat but how you plan. By focusing on meal timing, strategic carb loading, and hydration tailored for the cold weather in Dehradun, you can set yourself up for peak performance. Remember to practice these strategies during your training so that competition day feels second nature.

Let’s Fuel Up for Victory!?Do you have questions about tailoring your nutrition for your specific sport? Contact SpirEat for personalized guidance and support.

Stay tuned for more performance-focused insights in the next edition of FuelUp by SpirEat!