I've worked with athletes across combat sports, bodybuilding, CrossFit, and track — and the #1 nutrition mistake I see on game day is the same every time:

They eat less when they should be eating more.

Here's what happens: nerves kick in, appetite drops, and athletes either skip meals or eat a fraction of what they need. By the time they step up to perform, they're running on 60% fuel.

The fix is simple but takes discipline:

1. Front-load your carbs 48 hours out. Not the night before — two days before. Your muscles need time to fully glycogen load.

1. Eat by the clock, not by hunger. On competition day, your appetite is lying to you. Set alarms. Hit your meals every 2.5-3 hours.

1. Keep it boring. Game day is not the time to try new foods. Stick to what your gut already knows — rice, chicken, banana, oats. Nothing fancy.

1. Hydrate with electrolytes, not just water. Plain water can actually dilute your sodium levels. Add a pinch of salt or use an electrolyte mix.

1. Have a post-event recovery meal planned. Your body is primed to absorb nutrients in the 30-min window after competition. Don't waste it.

I built FeastOrFamine Nutrition to help competitive athletes stop guessing with their diet and start performing at their ceiling. If you want structured meal plans, macro coaching, and a community of athletes who take their fuel seriously — this is it.