Wondering what to eat before track meet? You’re not alone. This is a common question from athletes. Whether you’re running a 100-meter sprint or the mile, eating the right foods before competition day can give you the energy and confidence to compete at your best.
Hi! I’m Mamie Grace McClelland, a pole vault athlete and dietetic student at Texas Christian University. As someone who trains year-round and competes at the collegiate level, I’ve learned that what to eat before track meet isn’t something you figure out the morning of. It starts with habits—small, simple, and consistent—that give your body the fuel it needs to perform.
You wouldn’t put diesel in a Ferrari, and you can’t expect your body to perform on the wrong fuel either. Good athletes become great athletes when they treat nutrition like part of training. Trust me—I’ve seen and felt the difference.
In this blog, you’ll learn how to fuel your body for meet day so you can feel your best and compete with confidence. I’ll cover:
Whether you’re new to competing or just want to fine-tune your pre-meet routine, this guide will help you fuel smarter and perform stronger.
First, let’s chat about why it matters to choose your fueling wisely and with intention.
When it comes to meet day, it’s not the time to try something totally new or out of routine. Stick to foods you are used to and eat regularly–things your stomach and body already know how to handle. Your body craves consistency, especially when you’re about to perform.
Trying something new on meet day can backfire fast. The last thing you want is a surprise stomach issue or feeling off right before you compete. Sticking to foods you know helps keep your body calm by avoiding GI distress, reducing anxiety, and keeping your mind clear. It’s one less thing to stress about, so you can just focus on doing your thing!
Next, let’s break down your nutrition timeline starting with the day before your meet.
Eat balanced meals with carbs, protein, and healthy fats. Think grilled chicken with rice and roasted veggies, or pasta with marinara and ground turkey. The average track and field athlete isn’t running a marathon, so carb loading isn’t necessary. You probably do not like to feel heavy or sluggish–you want to feel fueled, yet light and poppy.
Hydration is key. Start drinking plenty of water the day before and consider electrolyte drinks or supplements. Include electrolyte-rich foods and fluids throughout the day like bone broth, pretzels, or orange juice. Many track meets are long days in the sun, so starting competition well-hydrated is essential. If you’re curious about how much sodium you lose when you sweat, read more on this blog on hydration and sweat sodium testing to learn more about personalizing your fluid needs.
Eat a high carb, moderate protein meal for dinner the night before with healthy fat to help you stay full through the night. But–hang tight–a solid meal the night before does not mean you should forgo breakfast the next morning.
Third, I will share my favorite go-to breakfast for meeting mornings.
Skipping breakfast on meet day? Not a good move. After a night of fasting, your body needs fuel to restock glycogen stores—the primary source of energy stored in your muscles for high-intensity events like sprints, jumps, and throws. (1)
A well-timed, balanced breakfast helps you start the day feeling strong, focused, and energized. Plus, it gives your stomach time to digest, so you’re not feeling heavy or uncomfortable by the time you warm up. Your pre-race breakfast should be mostly carbohydrates with some protein and minimal fat or fiber to avoid GI distress.
Research and personal experience supports eating 2–3 hours before competition, especially if you’re planning to go all-out. This helps top off energy stores, stabilize blood sugar, and improve performance, without the sluggishness feeling from eating too soon before competition. (2)
Practice what you plan to eat before a meet on regular training days. Variety in your diet is important, but in this case, you may want to have one or two “go-to” breakfast options that you know will agree with your stomach. If you’re not sure where to start with meet day breakfast–I’ve got you. My go-to breakfast, especially on competition mornings, is overnight oats. They’re easy, filling, and packed with lasting energy.
This is a great base. From there, have fun with it!
Mix all the ingredients the night before and refrigerate. In the morning, top it with frozen berries, granola, and a drizzle of honey.
Don’t forget fluids! Water or electrolyte fluids like orange juice or milk should be part of your pre-race routine, especially in warm weather. And–eating breakfast does not mean skipping meals and snacks during your meet.
Next, let’s talk about what to eat before your individual events.
Fueling during a track meet can be tricky—your brain is focused on warm-ups, check-ins, and events. That’s why packing a snack bag the night before is a game-changer.
You don’t need to eat before every event, but if you have more than an hour between races, a light snack or sports drink can help top off your energy and prevent fatigue later in the meet.
Next, let’s discuss something just as important–what not to eat before a track meet.
Knowing what not to eat can be just as important as knowing what to eat. Some foods can leave you feeling heavy, bloated, or just not your best self—and that’s the last thing you want when it’s time to compete.
Try to skip high-fat, high-fiber, and super spicy foods on meet day. Things like greasy breakfast sandwiches, fried foods, big salads, or energy drinks seem like a good idea at the time, but they can cause stomach issues or mess with your energy. Your body needs fuel that it can digest easily, especially when you’re already dealing with nerves.
If you’re thinking about trying something new, test it out on a regular training day first, not when the stakes are high. On meet day, stick with foods you know and trust so you can focus on performing your best.
At the end of the day, you want to give your body what it needs to be productive, not weigh it down or make it work harder. Keep it simple, familiar, and feel-good—that’s the goal.
Next, let’s chat about some event-specific fueling strategies to have on hand.
You want fuel that keeps you light, alert, and powerful.
Balance is key—you need lasting energy without feeling weighed down.
These athletes need long-lasting energy and steady hydration.
Finally, as a pole vault athlete with experience at the high school and college level, let’s take a look at my competition routine.
I compete best when I don’t feel too full, but I do need something in the tank. If I jump at 4 PM, I’ll usually eat a light lunch around 1:30 PM. My go-to pre-competition light meal:
Turkey and cheese sandwich with mustard on thick whole grain bread.
It’s simple, easy on the stomach, and provides steady energy. Find a “safe” option that works for you and stick with it!
Other quick lunch ideas:
That’s a lot of information to ‘stomach’ so I’ll end with some simple, final takeaways.
The biggest takeaway is that fueling doesn’t start the day of your meet—it’s built on everyday habits. And when the day comes, stick with simple, familiar, balanced foods.
Take care of your body, and it’ll take care of you on the track.
If you’re an athlete wanting to dial in your nutrition—whether it’s learning how to fuel before meets, hydrate properly, or understand your unique needs—book a consultation with our sports dietitian team.
Written by: Mamie Grace McClelland
Reviewed by: Jena Brown, RD, CSSD, LD
Jena founded Victorem Performance Nutrition to help endurance athletes define and achieve their own brand of victory. Over the course of 15 years, she has partnered with hundreds of athletes by leveraging data-informed custom nutrition plans and non-restrictive nutritional counseling.
JOIN OUR EMAIL LIST
By subscribing to our email list, you are accepting our Privacy Policy and Terms & Conditions. You’re also agreeing to receive emails from Victorem Performance Nutrition.
© Copyright 2020-2023 Victorem Performance Nutrition. All Rights Reserved. Terms. Privacy Policy. Brand + Site Credit.
