TURF GAMES NUTRITION: PRE EVENT

THE LEAD UP TO TURF GAMES

Just like with your training, your nutrition in the weeks leading up to Turf Games are so important. You want to ensure that your body is well fuelled and primed ahead of competition to maximise your potential on the day. 

These are the weeks to be testing out various strategies, types of foods and timings of meals and snacks. You don’t want to be winging it on the day. During the next few weeks of training, be more structured with your meals and timings around your sessions. Take note of what works well and what doesn’t work so well for you. 

On the morning of your Turf Games competition, you want a fuelling breakfast, so use the next few weeks to find what breakfast is going to suit you best and how long before your workout you need to be having this. We are all unique with how we process foods and the timings but you want to be aiming to have this meal 2-4 hours before your first event. This meal can be balanced with carbohydrates, proteins and fats. 

Example pre comp day breakfasts: 

• Overnight oats / porridge with protein powder, banana, honey and peanut butter 
• Granola and yoghurt with fruit 
• Eggs / omelette on toast
• Tofu scramble on toast with avocado 

If you have less time before your first event (1-2 hours), you want something high carb, low fat and moderate protein. For example, a simple bowl of cereal or toast with honey/jam as this will be easy to digest to avoid any gut upset. 

If you are someone who struggles to eat because of nerves, then a smoothie would be a really great option for you. You can blend oats, banana, honey, protein powder and milk together to ensure you are still getting the fuel you need but in an easier to stomach way. 

Practice this meal before a training session over the next few weeks so you know exactly what to be having on the morning of comp day! 

On comp day, after each event you want to have a snack, prioritising carbohydrates and a small amount of protein. We are essentially topping up fuel stores all day. Keep fats really low as fats are much slower to digest. 

Example snacks in between events: 

• Yoghurt pouches (these are a great combo of carbs and protein)
• Fruit such as grapes and bananas 
• Dried fruits such as mango and dates 
• Fruit puree pouches 
• High carb, low fat and fibre cereal bars 
• Jam or honey sandwiches / bagels / rice cakes 
• Flapjacks 
• Pancakes 
• Malt loaf 

After you have done two events, you will want something a little more substantial, but still prioritising high carb, low fibre and low fat, for example: 

• Chicken / tuna / egg / tofu and rice or pasta 
• Chicken / tuna / egg / tofu wrap
• Overnight oats 

Again, trial different snacks in the next few weeks of training so you know exactly what works for you on comp day. 

My final suggestion for the next few weeks is to trial your supplements! You really don’t want to be experimenting anything new on comp day or the few days before. If you plan to have caffeine on the day, replicate this in training so you know what works best for you. If you plan to take beta alanine, begin now. Definitely be taking daily creatine, if you aren’t already. Begin this from now, 5g everyday. 

It’s very easy to get caught up in what other people around you are doing on competition day but you need to stick to what you know works for you. Make use of the next few weeks of training, by trialling different timings and foods and find exactly what works for you and makes you feel your best during the session. I can’t emphasise enough the importance of fuelling correctly for a full day of competition so make sure you are prioritising your nutrition just as much as your training.

To support your Turf Games training, shop the PhD Nutrition Range.