Optimal nutrition for archers: what to eat

Hydration: the key to performance

Archers should keep a close eye on their hydration by drinking between 1 and 3 litres of fluids a day. This helps maintain concentration and energy levels. It is advisable to drink water regularly throughout the day, especially before shooting sessions. During competition, it is also recommended to drink small amounts every 15 to 20 minutes to avoid dehydration without weighing down the stomach.

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Meal timing

For optimal performance, a main meal should be eaten about 3 to 4 hours before the start of the competition. This allows adequate digestion and avoids discomfort while shooting. Archers should therefore plan their meals around the competition start time to avoid timing mistakes that could harm their performance. A good meal might include complex carbohydrates, lean protein and vegetables for a balanced intake.

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The essential macronutrients

Archers should pay attention to their intake of macronutrients, notably protein, carbohydrates and fats. It is recommended to consume between 0.8 and 1.2 grams of protein per kilogram of body weight per day, depending on activity level. Lean proteins, such as chicken, fish or tofu, are ideal for supporting muscle recovery. Particular attention should be paid to the quality of the protein consumed, as it plays a crucial role in physical performance.

Carbohydrates: a steady source of energy

Complex carbohydrates, such as whole grains, fruit and vegetables, provide steady energy and help maintain balanced blood sugar levels. This is crucial to avoid energy dips during competition. Archers should include these carbohydrates in their main meals and snacks. For example, a bowl of oats with fresh fruit can be an excellent breakfast choice before a competition.

Healthy fats for concentration

Healthy fats, such as those from avocados, nuts, seeds and olive oil, are also important. They provide lasting energy and support brain function, which is essential for concentration during shooting sessions. Archers should make sure to include these fats in their daily diet. A handful of mixed nuts or avocado on toast can make a nutritious snack before a training session.

Light snacks and digestibility

Before the competition, archers should favour light snacks that are easy to digest and rich in carbohydrates. This will help them avoid a drop in blood sugar. Fruit, cereal bars or yoghurts can be good options. It is crucial to avoid foods that are high in fat or very sugary, as they can slow digestion and cause a rapid loss of energy. An ideal snack might be a banana or a wholegrain energy bar.

Maintaining fluid balance during the competition

Once the competition has started, it is essential to keep drinking. Archers should drink small amounts of water regularly to maintain good fluid balance. This helps preserve concentration and performance throughout the event. Good hydration is also a key factor in avoiding premature fatigue. Isotonic drinks can also be considered to make up for electrolyte losses.

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What we don’t know yet

Archers’ specific calorie needs according to their activity level and individual metabolism are not yet well defined. In addition, the precise impact of certain nutrients on archery performance, as well as the effects of different diets on that performance, remain to be explored. Best practice for planning meals and snacks before, during and after competitions also requires more research. Other questions remain, such as the effect of caffeine or specific foods on archers’ performance.