Prepare to be your best
We asked some experts in our community for helpful tips to get athletes ready for a performance. Having a plan for food and mental health on competition or testing days can help us all be at our best.
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This is not medical advice. Just general health information from experts in the fields of psychology and nutrition.
4.2.1. meal plan
4 hours before event
Eat a full, healthy meal including plenty of carbs. Keep fats, sugars and caffeine low all day.
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2 hours before event
Healthy snacks are good.
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1 hour before event
Sip on electrolyte drink, like gatorade.
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Be aware of eating or drinking too much before an event, as your stomach may not feel well.
Ease anxiety
Talk about it
Family members can help ease game-day nerves. Let the athlete express any worries without judgment. Help them see the positives and not dwell on negatives.
Athlete's feeling example: "What if I make a mistake?"
Positive response example: "Mistakes are normal. But, what if you do great?"​
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Practice a little, not a lot
Going through your routines 2 or 3 times the day of a competition or test is helpful. Practicing too much can lead to doubt and anxiety. Working a little every day is the best to build confidence. It can be beneficial to run through the routine in your mind and visualize yourself doing an excellent job!
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Keep your mind positive
​Consider what you watch and listen to on important days. Favorite music or hobbies can keep your mind from dwelling on your performances ahead.
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Nerves are normal
If the athlete is feeling flusters or waves of anxiety remind them that it is just energy. You are preparing to do something difficult; your body is giving you extra energy.
