8d (edited) âą General discussion
đ„ Competition Day Basics: Warm-Ups, Fuelling & Snacks
For CMC athletes and parents
Whether itâs your first competition or your fiftieth, good preparation makes a big difference. Here are the fundamentals to help you perform at your best on comp day.
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Baseline Nutrition: Eat How You Normally Eat
Your everyday habits matter more than anything you do on the day.
- Stick to your usual training-day meals. Donât experiment with new foods or weird âperformance meals.â
- Exceptions: If you had to cut weight or make a specific category. If itâs a major event where weight manipulation is part of your prep (a broader topic on its own).
For most regular competitions, drastic changes are unnecessary.
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Competition Week Training Volume
You donât need to do anything extreme leading into a smaller competition.
- Reduce S&C volume by roughly 50%.
- The final hard session of the week should usually be Wednesday (or an open mat on Friday).
- This naturally keeps your carbohydrates/glycogen levels high without needing to overeat.
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Useful Supplements
Not essential, but potentially beneficial if you already use them in training:
- Creatine â supports power output and recovery.
- Beta-alanine â may help with high-intensity bouts; only useful if taken consistently.
- Carbohydrate powders/gels (cyclic dextrin, etc.) â very useful if: Youâre doing Gi and No-Gi, Having 3+ matches, or Doing both division + absolute.
- Beetroot/nitrate supplements â see previous guidance; can help with endurance.
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Comp Day Breakfast & Snacks
Most grappling comps run during the day, so breakfast matters.
Breakfast
- Eat your normal breakfastâthe one you have before training.
- Stick to familiar foods.
- Exception: If youâre overweight on the morning of weigh-ins.
Simple Snacks for Throughout the Day
Keep them light, fast-digesting, and carb-focused:
- Rice Krispie squares
- Haribo or similar gummy sweets
- Fruit
- Carb gels or drinks (if needed)
Always ensure youâre hydratedâsip regularly rather than chugging all at once.
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Post-Competition Nutrition
Think of it in two phases:
- Recovery first: A well-balanced, healthy meal with protein + carbs + micronutrients.
- Then enjoy yourself: If you want to treat yourself later, go for itâjust make sure youâve refuelled properly beforehand, especially if competing frequently.
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Warm-Ups: Keep It Simple
Have a preset warm-up routine you can perform even in limited space.
This helps:
- Build consistency
- Reduce nerves
- Make competition feel like a normal training day
Avoid relying on specific equipment or large mat space.
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Caffeine on Comp Day
Caffeine can be usefulâbut only if you already use it around training.
Be aware of your arousal level:
- Comp nerves and the natural fight-or-flight response often kick in early.
- Too much caffeine may push you over your optimal levelâmore jittery, more anxious, and less focused.
Know yourself. If caffeine helps you, use it. If it pushes you over the edge, skip it.
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Final Tips
- Bring all gear, snacks, ID, and weigh-in documents the night before.
- Donât overthink. Donât try to be a different athlete.
- Keep your routine familiar.
- Support your teammates and enjoy the dayâcompetition is part of development.
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đ„ Competition Day Basics: Warm-Ups, Fuelling & Snacks
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