Extra Calories or the Key to Victory? Unconventional Foods Athletes Eat

In sports, as in many areas of life, success is made up of small details. One such detail that directly impacts performance is nutrition. Proper nutrition for an athlete is more than just fuel — it’s a carefully designed strategic resource. What athletes consume before stepping onto the field, ring, or track can be a deciding factor — boosting endurance, sharpening focus, and reducing the risk of injury.

When we think of a sports diet, classic staples come to mind: complex carbs, protein, some healthy fats, and water. However, the world of athletics is much more diverse. Some athletes, contrary to expectations, eat chocolate, fast food, or even exotic dishes before competitions.

Why is that? The answer lies in individual biochemistry, habits, cultural background, and even psychology. In this article, I’ll explore why athletes need specialized nutrition, what they usually eat before events, and which unusual foods have made their way into the diets of champions.

Why Athletes Need Special Nutrition

An athlete’s body is a finely tuned machine working under stress. To ensure muscles contract quickly and efficiently, the brain stays focused, and the body withstands physical pressure, it requires quality and timely nutrition.

Key goals of pre-competition nutrition:

• Energy supply – through carbs that convert into glucose.

• Maintaining glycogen levels – fuel stored in muscles.

• Boosting endurance and strength – with protein, electrolytes, and micronutrients.

• Preventing dehydration – with water and sodium-rich drinks.

• Stabilizing digestion – so the gut doesn’t interfere with performance.

But food isn’t only science. It’s also about habit, comfort, and ritual — what calms and mentally prepares an athlete. That’s why deviations from the "ideal" diet can work if they instill confidence.

What Athletes Typically Eat Before Competitions

Diets vary by sport, time before the event, and individual needs, but most athletes follow several universal principles.

Typical pre-event foods include:

• Complex carbs: oatmeal, rice, pasta, bananas, granola bars – for slow, steady energy.

• Light proteins: chicken, yogurt, eggs – aid in muscle repair and protection.

• Plenty of fluids: hydration is essential before, during, and after the event.

• Minimal fiber and fat: to avoid gastrointestinal discomfort.

Meal timing: usually 2–4 hours before start. If it’s less, the snack is light — a banana or some white bread with honey, for example.

Example:
Marathoners eat pasta with tomato sauce the night before. Cyclists drink electrolyte drinks, eat bananas and energy gels. Swimmers avoid heavy foods and stick to carb-loading.

Unconventional Foods Athletes Eat

Despite nutritionists' advice, some athletes break the rules — due to habit, taste preferences, or psychological relief. Here are some surprising foods athletes actually eat before competitions:

• Soda (e.g., Coca-Cola) – a quick source of sugar and caffeine, often used by cyclists in the final stages.

• Fast food – yes, some athletes eat burgers or fries. It’s often seen as a reward or a way to relax.

• Chocolate – rich in magnesium, boosts mood and energy; loved by gymnasts and runners.

• Mashed potatoes – easy to digest and filling, especially popular in Scandinavian countries.

• Sushi – high in protein, light and fresh; preferred by some footballers.

• Nuts and dried fruits – high in fat but offer quick energy; especially loved by climbers.

• Vegetable soups and broths – used instead of heavy meals to warm up and stay light.

• Butter coffee (Bulletproof coffee) – an exotic trend among CrossFitters and bodybuilders.

• Gummy candies and jelly snacks – fast glucose without heaviness; favored by track and field athletes.

Examples:

• Cristiano Ronaldo often eats fish and mashed potatoes before a match – simple and nutritious.

• Rafael Nadal, the tennis star, enjoys a bit of chocolate before a match – to get in the zone.

• Some Scandinavian skiers drink hot meat broth with a bit of pasta an hour before competing.

Nutrition is a vital, but not dogmatic, part of athletic preparation. It should be strategic — but not necessarily conventional. In sports, where milliseconds and millimeters determine victory, every factor counts — even breakfast.

Unconventional food choices aren’t always mistakes. Sometimes, they’re a secret weapon, psychological armor, or part of cultural heritage. And if an athlete succeeds, their diet is part of that success — no matter how unusual it seems.

The most important thing is understanding how food affects the body and mind — and using that knowledge wisely.