By Autumn Hengen, Vegetarian Resource Group Intern

Taking the best care of your body is important before a big race, meet, or game. What you eat the night before will affect how you feel the day of the competition, including how much energy you have. You should plan ahead and consider what works best for you as an athlete.

Some people think they should fill-up on pasta, but it isn’t necessary to carb load. It is important to refrain from eating anything that may cause stomach distress. Many athletes prefer to stick to foods they already know their stomach can handle during a workout. Experimenting with new recipes may work best on days when you have a light workout, and use these times to add variety to your menus.

Athletes may have different nutrient requirements based on their sport and goals. Teens need calories for energy as well as growth. For more help, consult with your doctor or coach.

What should you consider when hosting a team dinner? What is the best way to fuel your non-vegan teammates the night before an event? Use ingredients that are familiar to everyone. You can set out vegetables, beans, and dressings separately and let guests be creative in building their own salads. Cooked grains or potatoes are good additions for more calories. Or offer pasta and several different veggie sauces. It may be best to avoid oily or greasy foods, as they take longer to digest and could cause stomach problems during a competition.

In my personal experience, my high performance teammates already avoid dairy the day before a meet, so they would be happy to find these vegan-friendly dishes. But steer clear of anything too acidic, as it can lead to indigestion and heartburn, and be especially careful about salad dressings. Offer different options so that everyone has something they know sits well through the competition, even when it comes to beverages. If you are nervous about what to have, ask your teammates or coaches ahead of time. You should always be thinking about hydration and keeping water readily available. Always follow the basic rules of food safety to prevent anyone from getting sick. Sharing a meal, along with the time spent hanging out and motivating each other, are all important to having a successful competition day!

Rules for food safety: https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety

Looking for recipes? Try:
https://www.vrg.org/journal/CookingAndRecipes.htm
https://www.vrg.org/recipes/

More information for athletes:
https://www.vrg.org/athlete/

The contents of this posting, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.