Timing, Fuel, and Focus for Your Best Performance
From morning meets to afternoon finals—how the FAST Squad prepares to race
Why Pre-Race Fuel Matters:
The right meal, at the right time, can be the difference between powering through your race—or feeling sluggish halfway down the home straight. Pre-competition nutrition is about fueling performance, not just “eating healthy.”
Timing is Everything:
| Time Before Race | Goal | Best Type of Fuel |
| 3–4 hours | Fully digest a proper meal | High-carb, moderate protein, low-fat |
| 60–90 minutes | Top-up energy stores | Easily digested snack: carbs, minimal fat/fibre |
| 30 minutes or less | Final touch (if needed) | Small bites only (e.g. half banana, electrolyte) |
What to Eat 3–4 Hours Before
Think: Easy to digest, carb-focused, moderate protein, low fat.
Examples:
- Toast with honey + 2 boiled eggs
- White rice + grilled chicken + steamed veggies
- Porridge with banana + a dash of cinnamon
- Smoothie (banana, oats, Greek yogurt, honey)
What to Eat 1–2 Hours Before
Think: Quick fuel to top up glycogen, low in fibre/fat.
Examples:
- Banana or fruit pouch
- Jam sandwich or English muffin
- Rice cakes + a smear of cottage cheese or honey
- Low-fat vanilla yogurt
Liquid Fuel (30–60 minutes out)
If nerves make it hard to eat:
- Sips of diluted sports drink (50% strength)
- Fruit smoothie (water or milk base)
- Hydration + electrolytes to stay topped up
Sample Meal Plans
Morning Meet (Race at 9:00 AM) ☀️
- 6:00 AM – Oats with banana + honey
- 7:30 AM – Small snack: 1 rice cake + peanut butter or banana
- 8:30 AM – Few sips of water + optional half banana
- Post-race – Recovery snack + hydrate
Afternoon Meet (Race at 3:00 PM) 🌤️
- 10:30 AM – Main meal: Chicken and white rice or pasta + veg
- 1:00 PM – Light snack: yogurt pouch + berries or jam sandwich
- 2:30 PM – Final top-up: diluted sports drink or half banana
- Post-race – Protein shake or meal within 1 hour
FAST Squad Pro Tips:
“I eat 3 hours out, and then just snack on something simple like a banana or yogurt before warm-up.” – Mathias, U18 Triple Jumper
“If I’m racing in the arvo, I always prep my lunch early—chicken + white rice never fails me.” – Vish, U20 200m sprinter
FAST Fuel Recap:
- Main meals = carbs + protein, low fat & fibre
- Snacks = easy carbs and familiar options
- Never try new foods on race day
- Hydrate early and sip throughout your warm-up
Coming Soon: 📸
Our FAST Track Breakfast Series—real photos of what squad members eat on meet day mornings!
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