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Competition Day Eating

Andrea Savard
February 9, 2023
5 min read

Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes.

You want to start off with a breakfast about 1.5 to 2 hrs before your first competition.  Never skip 

breakfast even on days you aren’t competing. You want to choose healthy carbs. Examples whole grains and fruit). My favorite is oatmeal pancake

  • 5-6 egg whites
  • 1/2 cup of oats uncooked
  • 1 full banana and cinnamon.

Blend all ingredients together using a small blender once that it done. Spray olive oil or coconut oil on pan and fry it up. Should make 2 big ones or a few small ones. Keep your fats & fiber low and your protein moderate.

-Bring some protein shakes (you want your carbs higher then your protein using a higher GI carbs as they are digested quickest)example banana’s and berries & sip on those a bit before each event and finish after the event is over.

-When prepping and packing your lunch for the day , bring food that won’t upset your stomach or that isn’t super heavy as it will be very uncomfortable. Think of eating smaller portions but more often.

-Convenience is super important. Do all your prep the night before. Prep everything the night before bake or bbq chicken then separate into small portions and place in containers with sweet potatoes or regular potatoes, rice, quinoa, etc. You can also fry up some turkey or make turkey burgers and have them all separated in containers. Bring yourself a cooler so everything stays cold . This will make things so much easier just to grab and go on competition day.

Also don’t try to add something new to your diet the night or day before as you may end up running to the bathroom or with an upset stomach .

You want to have a little something after every event but nothing to heavy especially if your events are close together. Bring some turkey slices with rice cakes or crackers. Make some protein bars and stock up for the day . Bars needs to be low in fat so if they are mostly made with nut butters try to choose ones that are with oats and dry fruit with protein powder.


Healthy 3 ingredient no Bake cookie dough Protein Bars

  • 2 cups pitted Medjool Dates
  • 2 scoops vanilla protein powder
  • 2-3 T chocolate chips

Instructions:Combine the dates and protein powder in a food processor, Process until it just starts to clump together . Stop and add the chocolate chips. Continue processing until it forms one large ball of dough. Shape into rectangle. Cut into bars. Refrigerate overnight ( or at least 4 hours). Keep In fridge


  • mix 4 scoops chocolate protein powder,
  • 1/4 cup unsweetened apple sauce
  • 1/3 cup unsweetened cocoa powder
  • 1 tsp almond extract
  • 4 TBSP coconut flour
  • 1/2 cup pure pumpkin.

Blend together. The batter will be REALLY sticky. Bake for 7 minutes at 375. Yields 13 cookies. For the cookies only, 1 cookie is 62 calories with 9 grams of protein.________________The idea is to keep your fats and fiber intake pretty low! why?  Because they sit in your stomach and take longer to digest. Remember you want to eat small meals but frequently and stay hydrated with water and BCAA(branch chain amino acid)


Coach KarenFirePower Nutrition Specialist

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