5 Foods to Avoid Before a Race or Game Day

No matter what sport you play or event you’re gearing up for, what you eat in the days before can make a big difference. Some foods can cause gut upset, sluggishness, or discomfort when you need to feel your best. Here are 5 foods to avoid before your race, game, or big event to keep your stomach settled and your performance strong.

Spicy Foods

• Spicy foods can irritate your digestive system and increase the risk of gut discomfort during exercise¹,².

• Spicy foods include chili or hot sauces, spices, curries, and spicy marinades.

• Avoid spicy cuisines like Indian, Thai, Mexican, Korean, Sichuan, Caribbean and North African before an event to protect your gut.

High Fibre Foods

• High-fibre foods add bulk to your intestines and can lead to unwanted toilet stops on your event day².

• High fibre foods include; whole-grains, nuts and seeds, raw fruits and vegetables, beans and legumes.

• These foods are great for everyday health but can cause bloating or increase bowel movements.
  

High Fat Foods

• High-fat foods slow down digestion and can leave you feeling heavy, bloated, or sluggish on event day³.

• Avoid high-fat cuisines like fast food, creamy Italian dishes, rich French foods, fried Middle Eastern meals and cheesy Mexican dishes before an event.

• In the days before, focus on carbohydrate-rich foods with some protein for steady energy¹.

Drinks or Foods High in Caffeine, Additives or Preservatives.

• Caffeine can stimulate the gut, causing nausea, diarrhea, or cramps during intense exercise⁴.

• Caffeine ingestion, especially in the hours close to bedtime or in higher doses can delay sleep onset, reduce total sleep time and lower sleep efficiency which can compromise recovery⁵.

• Cut back on caffeine in the 1-2 days before your event to help prevent gut issues⁴.

• Certain additives like artificial sweeteners, emulsifiers, preservatives, and salts can upset your gut, causing inflammation and digestive discomfort during exercise⁶.

• Avoid energy drinks, soft drinks, pre-workout supplements, packaged snacks and ready-to-eat meals.
  

Foods or Drinks You Haven’t Tried Before

• You don't know how your gut is going to tolerate new foods and drinks. 

• Don’t get caught up in the event-day nutrition hype or copy what everyone else is doing.

• Stick to what you're used to reduce the chance of GI issues¹.

Take Home Point

What you eat in the days leading up to a race, game, or competition can have a huge impact on your performance. Avoid spicy foods, high-fibre or high-fat meals, excessive caffeine, additives, preservatives, or unfamiliar foods before an event to reduce the risk of gut discomfort and keep your energy levels steady. Stick to familiar, easily digestible foods that you’ve tested in training, your stomach (and performance) will thank you on event day.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Madden RA, Erdman KA. Dietary restrictions in endurance runners to mitigate exercise-induced gastrointestinal symptoms. J Int Soc Sports Nutr. 2020;17(1):32. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00361-w

2. Academy of Nutrition and Dietetics, Dietitians of Canada, American College of Sports Medicine. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.e33. Available from: https://www.jandonline.org/article/S2212-2672(15)01802-X/fulltext

3. Horowitz, M., Feinle-Bisset, C., & Little, T. J. (2009). The role of dietary fat in gastric emptying and satiety: acute and chronic effects. Proceedings of the Nutrition Society, 68(1), 89-97. DOI:10.1017/S0029665108008859.

4. Ramirez M, Specht J, Amorim FT. Effect of caffeine on symptoms and biomarkers of gastrointestinal injury after physical work in the heat. Int J Exerc Sci. 2024;14(4):2. Available from: https://digitalcommons.wku.edu/ijesab/vol14/iss4/2

5. Clark I, Landolt HP. Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials. Sleep Med Rev. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006.

6. Álvarez-Herms J, González-Benito A, Corbi F, Odriozola A. What if gastrointestinal complications in endurance athletes were gut injuries in response to a high consumption of ultra-processed foods? Please take care of your bugs if you want to improve endurance performance: a narrative review. Eur J Appl Physiol. 2024;124(3):383–402. doi:10.1007/s00421-023-05331-z.

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.