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.
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.
2 hours before event
Healthy snacks are good.
1 hour before event
Sip on electrolyte drink, like gatorade.
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?"
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!
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.
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.
