Competition Preparations
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1-3 Days Before Competition
Drink lots of water-only
Eat protein, potatoes, vegetables
Very little carbohydrates
Eat small portions
Salads with only light oil and vinegar
No soda or juices
No junk food
No salts
No sugar
No traditional salad dressings
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Day Before Competition
Stop drinking water by noon the day prior
Very small portions of lunch
No big sandwiches
Avoid lunch meats due to salts
Salads with only light oil and vinegar
No soda or juices
No junk food
No salts
No sugar
No traditional salad dressings
The Night Before Competition
No significant fluids
Small salad with light vinegar and oil
Small portion of chicken breast (protein)
Small portion of vegetables
No carbohydrates or large quantity of bread
No soda or juices
No junk food
No salts
No sugar
Morning of the Competition - Pack the Following for the Event
Use tupperware to protect soft fruit from being squashed
Fig Newtons or Nutri-Grain provides light carbohydrates and fiber
Morning of the Competition - Before Leaving the House
No water if close to weight
Maybe 1 scramble egg
Half a slice of bread to absorb stomach acids (it is very light)
No soda or juices
No junk food
No salts or sugar
Morning at Wrestling Room Before Leaving on Bus
Weigh yourself on the official scale
No food or drinks if close to weight
No soda or juices
No junk food
No salts or sugar
During the Competition
After Official Weighins at the Location
Eat fruit and small breakfast
Don't over fill your stomach
No soda or juices
No junk food
No salts or sugar
During the Competition Day
Drink water-only to prevent muscle cramps
Eat food that digests fast
Consider Fig Newtons, Nutri-Grain Bars, Fruit
No soda or juices
No junk food
No salts or sugar
After Competition Event is Over
The Night After Competition
Drink water-only to hydrate
Eat carbohydrates
Consume protein drinks
Eat meat or protein
No soda or juices
No junk food
No salts or sugar
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