What to eat before an archery competition?

So, what to eat before an archery competition? In this article, we zoom in on the food categories to eat to promote and optimize your performance.

Why is it important to provide a balanced diet to our body before an archery competition?

Apart from getting enough sleep and training well, nutrition should not be taken lightly before an archery competition. It's important to pay attention to this point to properly prepare your body.

On the day of the competition, eating balanced meals is essential for good digestion and to avoid starting archery with the discomfort of a full stomach. Drinking is also essential. Having a water bottle always at your disposal is necessary to drink small amounts regularly.

How to manage your diet before an archery competition?

Nutrition is managed during the week before the competition. On the day of the event, it's also important to pay attention to the meal before the competition, the food to be taken 3 hours before the competition, and during the waiting periods.

What foods should be avoided before the archery competition?

Before an archery competition, fatty foods should be banned. But why? Indeed, your body will have difficulty digesting them, especially if consumed in large quantities. So you should avoid eating:

• Fried foods
• Sauces
• Creams
• Butters
• Nuts
• Fatty fish (trout, salmon, etc.)
• Seeds
• Chocolates
• Red meat
• Cold cuts
• Lettuces
• Corn
• Certain desserts and bakery products
• Frozen desserts
• Fatty cheeses

What can you eat before a competition?

It is recommended to eat a good meal 8 to 12 hours before an archery competition. You could prepare a meal consisting of pasta, rice, white meat, dairy products, semolina cakes or rice cakes, gingerbread, and fruits. The meal can be accompanied by fruit juice and a glass of water.

We advise you to eat calmly and slowly so that the meal can be well digested by your body.

What can you allow yourself on the day of the archery competition?

There are different possibilities depending on the time of the competition. It can be breakfast, lunch, or just a snack.

If the competition takes place in the morning, breakfast should be both energetic and easy to digest. If the competition takes place in the afternoon, during lunch, you can keep your usual habits to avoid intolerances caused by new foods that are not always well tolerated by the body. In any case, it is always important to prioritize foods rich in carbohydrates and proteins such as:

• Potatoes
• Rice or muesli
• Gingerbread
• Cereals
• Grilled meat
• Fresh cheese.

And don't forget that water is always essential.

These meals should be eaten at least 2 to 3 hours before an archery competition. Indeed, your body will need to assimilate the food before being put to the test.

We advise you to avoid sweets made from refined products, as this can cause a general energy drop.

What snacks to eat for the waiting ration?

While waiting, you should eat solid and liquid foods to maintain your glycogen reserves, which will help alleviate stress and anxiety.

You could choose from these foods, for example:

• A cereal bar
• Gingerbread
• Biscuits
• Some fruit jellies
• A ripe fruit or a cooked fruit
• A sweet dairy product

These foods can always be accompanied by fresh fruit juice or mineral water.

You could take them 2.5 hours before the start of shooting. According to your preferences, you should snack on these every 30 minutes. And don't forget to drink every 10 to 15 minutes before the start of shooting to stay hydrated.

What drinks should be consumed before and during an archery competition?

Before and during an archery competition, it is advisable to drink to stay well hydrated. However, alcoholic and carbonated drinks should be avoided. You could make your own drink with several beverages.

Here's an example: 1/3 water, mix 1/3 grape juice for more potassium and about 50 to 80 grams of sugar or honey for carbohydrates.

Example of a nutrition schedule before an archery competition

Here's an example of a pre-training meal that can help you.

Foods to eat 3 to 4 hours before shooting are:

• Grilled chicken or fish with herbs. (Don't eat the skin)
• Rice with vegetables.
• Vegetables of your choice.
• Milk.
• Grapes for dessert.

Foods to eat 2 hours before shooting:

• Homemade vegetable pizza with cheese.
• Fruit salad.

After the shooting competition, what to eat?

After an archery competition, it is essential to recover. You will need to recharge your body's batteries. So, you should eat to help your body absorb nutrients to nourish your muscles and help them regain the strength they always need. To do this, you can eat a varied diet such as foods rich in carbohydrates and proteins to replenish energy. You could allow yourself to eat foods rich in fats, but in moderate quantities.

However, don't forget to hydrate well after the effort you've just made.