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What to eat before an archery competition?

good nutrition before an archery competition

So what to eat before an archery competition? In this article, zoom in on the types of food to eat to help and optimize your performance.

Why is it important to give our bodies a well-rounded diet before an archery competition?

Aside from sleeping well and training well, nutrition should not be taken lightly before an archery competition. It's important to keep an eye on this area to prepare your body properly.

On the day of the competition, eating healthy food is essential to digest and not start archery with the discomfort of a full stomach. Drinking is also essential. Having a bottle of water with you at all times is necessary to drink small amounts regularly.

How to manage your diet before an archery competition?

Food is managed during the week before the competition. On the day of the competition, you must also take care of the meal before the competition, the food to be taken 3 hours before the competition and during the waiting ratios.

What foods should I avoid before the archery competition?

Before an archery competition, fatty foods should be banned. But why? Because your body will have trouble digesting them, especially if they are eaten in large quantities. You should therefore avoid eating :

  • Fried food
  • sauces
  • Creams
  • Butter
  • Nuts
  • Fatty fish (trout, salmon, etc.)
  • Seeds
  • Chocolate
  • Red meat
  • Cold cuts
  • Lettuce
  • Corn
  • Some 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 or rice cakes, gingerbread and fruit. The meal can be accompanied by a fruit juice and a glass of water.

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

What can you afford 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 energetic but easy to digest. If the competition takes place in the afternoon, during lunch you can keep your 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 favour 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 2-3 hours before an archery competition. This is because your body will need to assimilate the food before it is put to the test.

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

What foods should be eaten on the waiting ration?

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

For example, you could choose from these foods:

  • A cereal bar
  • Gingerbread
  • Some biscuits
  • Some fruit pasta
  • A ripe or cooked fruit
  • A sweetened dairy product

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

You could take these 2.5 hours before the start of the shoot. Depending on your mood, you should nibble on these every 30 minutes. And don't forget to drink every 10 to 15 minutes before the start of the shoot to keep yourself hydrated.

What to drink before and during an archery competition?

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

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

Example of a pre-archery competition feeding schedule

Here is an example of a pre-training meal that may help you.

Foods to eat 3 to 4 hours before shooting are:

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

Foods to eat 2 hours before the shot:

  • Vegetable pizza with homemade cheese.
  • Fruit salad.

What to eat after the shooting competition?

After an archery competition, it is essential to recover. You will need to recharge your body's batteries. So you should eat so that your body absorbs nutrients to feed your muscles and help them regain the strength they still need. To do this, you can eat a varied diet such as carbohydrate-rich, protein-rich foods to replenish your energy. You could allow yourself to eat foods rich in fat, but in moderate quantities.

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