πŸ›Œ NIGHT BEFORE A MEET GUIDE

🎯 Goal: Top off energy stores, hydrate well, and prep for peak performance tomorrow!


🍽️ DINNER – FUEL UP RIGHT

Eat: Between 5:30 – 7:00 PM
Focus: Carbs + Lean Protein + Veggies
Light seasoning, low fat, no heavy sauces. Think β€œsimple,” not β€œThanksgiving dinner.”


βœ… Easy Meal Ideas:

MealInstructions / Prep Tips
Grilled Chicken + Rice + Steamed VeggiesAdd olive oil drizzle + sea salt. Broccoli, carrots, or spinach work great.
GF Pasta + Marinara + Ground Turkey or BeefKeep sauce simple, light seasoning. Add side salad.
Baked Sweet Potato + Chicken or SalmonAdd cinnamon or sea salt. Side of steamed greens or salad.
Quinoa Bowl + Veggies + Grilled Tofu or ChickenAdd olive oil + lemon dressing. Easy to meal-prep in bulk.
Turkey or Chicken Tacos (GF Tortilla)Add rice + avocado + salsa (mild). Go easy on cheese/dairy-free preferred.

🍽️ Quick Recipes:

Simple Chicken Rice Bowl:

  • Grilled chicken breast (or rotisserie chicken)
  • 1 cup cooked white/brown rice
  • Steamed broccoli or spinach
  • Olive oil + lemon or light soy sauce

Turkey Tacos:

  • GF tortilla
  • Ground turkey cooked with mild seasoning
  • Lettuce, tomato, avocado
  • Side of rice or sweet potato

❌ Foods to Avoid:

  • Heavy/fried foods (burgers, pizza, fries)
  • Too much dairy (can cause GI issues)
  • New or spicy foods
  • Overeating! Don’t go for seconds if you’re already full.

πŸ’§ HYDRATION PLAN

Start hydrating 24 hours before your race – your performance depends on it!

TimeWhat to Drink
Morning16 oz water + pinch of sea salt or electrolyte powder (optional)
Afternoon16–24 oz water β€” sip steadily
Dinner16 oz water or electrolyte drink
Before Bed8 oz water β€” not too much to avoid waking up all night

βœ… Urine check: Light yellow = ready to race! Dark yellow = drink more!


πŸ›Œ NIGHT ROUTINE CHECKLIST

βœ…Action
πŸ•—Eat dinner by 7:00 PM to avoid racing with a full stomach
πŸ₯€Hydrate throughout the evening, no chugging before bed
πŸ§˜β€β™€οΈStretch or light foam roll β€” no hard workouts
πŸŽ’Pack bag: uniform, spikes, water, snacks, layers, etc.
πŸ“΅Limit screens 1 hour before bed β€” blue light = poor sleep
πŸ›ŒLights out by 9:30 – 10:00 PM for max recovery

πŸ’€ SLEEP = SECRET WEAPON

Athletes who get 8+ hours of sleep perform better, recover faster, and focus more. Go to bed early β€” your future self will thank you at the finish line!


πŸ›’ Grocery List (For Pre-Race Night)

CarbsProteinVeggies/FruitHydration
White/Brown RiceChicken breast/thighBroccoli, spinach, carrotsElectrolyte packets (LMNT, Liquid IV, Nuun)
GF Pasta or TortillaGround turkey/beefSweet potatoesWater bottle (refillable)
QuinoaSalmon or tofuSalad greensCoconut water (optional)
Sweet PotatoesEggs (for breakfast)Avocado