What happens if you overeat before a competition
Most athletes probably know about the meal before a race - one large meal of pasta where athletes will consume as many carbs as possible for the next day. However, as tempting as the idea of stuffing your face with food is, it’s also best not to overeat before a competition, as this can lead to adverse effects you most likely don’t want right before a race. It’s also noted that eating too much before can have the same negative effects as eating too little.
How Overeating Right Before May Affect Your Performance:
It’s best to eat a few hours before exercising, as that gives your digestive system time to actually get the nutrients and energy from your food. Most athletes will eat a few hours before exercise so their bodies have enough time to properly digest it. However, the more you eat, the more time you need to wait before doing anything physically intensive. If someone overeats right before a competition, it could make them feel worse instead of better, as they have to use energy to digest and engage in intensive physical activity at the same time.
Overeating The Night Before:
Seeing as most people tend to have a giant meal the night before a competition, the issue turns into whether or not the large amount of food affects their sleep. Overeating can make a person feel uneasy, which potentially impacts their sleep. Sleep is very important before a competition as it's how your body rests and repairs—so losing out on sleep because you overeat while carb-loading is not good. Showing up to the competition feeling tired and sleepy is something that should definitely be avoided.
What to eat the night before:
Most dietitians recommend eating something carbohydrate-dense with a low amount of fat because carbohydrates can be broken down into usable energy faster. It’s also recommended that you go for something that you’re used to - such as whatever pasta you like - and not something new that may upset your stomach. If given a choice between eating something you know, such as chicken nuggets, or something new, it’s best to choose the chicken nuggets, even if it’s the generally unhealthier one. Even well-known athletes at the Olympics will eat junk food when fueling up if that’s what they’re used to.
Recommended dish 2 hours before a 5k
Conclusion:
Don’t eat too much before a competition - especially if the food is something new that you aren’t used to. It’s recommended to eat carbohydrates like pasta, broccoli, potatoes, etc, more than a few hours before the competition. As overeating can make people feel terrible, it’s more important to feel good before a competition than eat too much. It’s also best to not eat too much so that it affects your sleep. Lastly, stick to what you know, even if it's unhealthy because what you know won’t upset your stomach is much better than a new variable that might cause issues during your event.
Sources:
Harrast, Dr. Mark. “Demystifying the Pre-Race Meal: 4 Tips for Fueling.” Right as Rain by UW Medicine, 13 Nov. 2023, rightasrain.uwmedicine.org/body/exercise/pre-race-meal.
Malacoff, Julia. “Exactly What to Do When You Overeat, According to Nutritionists.” Shape, Shape, 10 June 2024, www.shape.com/healthy-eating/diet-tips/what-do-when-you-overeat.
“Make the Most of Your Workout by Knowing What - and When - to Eat.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 Dec. 2023, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506.
Timothy Sentongo, MD. “What Young Athletes Should Eat before and after the Game.” UChicago Medicine, UChicago Medicine, www.uchicagomedicine.org/forefront/pediatrics-articles/2023/march/what-young-athletes-should-eat-before-and-after-the-game. Accessed 2 Aug. 2024.
“A Message to Endurance Athletes Who Worry a Lot about Calories.” 80/20 Endurance, 28 Nov. 2022, www.8020endurance.com/a-message-to-endurance-athletes-who-worry-a-lot-about-calories/.