Game Day Checklist — GymnastFuel (1-Page Printable)

4 hrs before

Main meal — oatmeal, eggs, rice, toast. Familiar foods. No fat-heavy items.

1.5 hrs before

Light snack — banana, rice cake, or dates. Small amount. Keep sipping water.

Compete

Water between every rotation. Small snack between events (banana, orange slices).

Within 30 min after

Recovery snack — protein + carbs. Choc milk + crackers. Sandwich. Banana + PB.

Night Before Done by 9 PM

Bag fully packed

Competition outfit laid out

Grips confirmed (broken in)

Breakfast prepped or planned

Snacks packed in bag

Water bottle filled and in bag

Address + travel time confirmed

Two alarms set

Normal dinner (no new foods)

Phone down 45 min before bed

Competition Morning 3+ hrs before

Up with plenty of time — no rush

Water immediately upon waking

Breakfast within 30 min of waking

Hair done at home (not in car)

Final bag check before leaving

Leave with 30+ min buffer

Steady sipping of water in car

Calm music or quiet in car

No last-minute technical coaching

At the Venue

Check in with team on time

Settle at team area, note bathrooms

Walk the floor — get comfortable

Continue steady hydration

Follow team warm-up protocol

Use pre-event mental cue routine

Chalk up before bar events

Stay with team between rotations

One event at a time — no ahead

Gear Bag Essentials

Competition leo

Team warmup

Grips (broken in)

Grip bag + chalk

Competition shoes

Athletic tape

Pre-wrap

Hair ties + pins

Hair spray

Full water bottle

Snacks (packed)

Small blanket

Earbuds

Cash

Post-Meet Recovery First 60 min

Recovery snack within 30 min (protein + carbs)

Keep drinking water

Light cool-down stretching (5–10 min)

Remove grips — inspect and treat rips

Change out of competition gear

Note any pain or unusual soreness

Full recovery meal within 60 min

Early bedtime — competition days are exhausting

Keep debrief brief and positive

Remember No new foods on meet day No new grips at competition Water between every rotation One event at a time Recovery meal within 30 min