What to Bring: Essential Gear and Supplies for Competition Day
Packing the right gear and snacks can make a huge difference in your performance and comfort on competition day. Here’s a list of must-haves to keep you fueled, focused, and ready for every lift.
1. Snacks and Hydration
Snacks: Bring easy-to-digest snacks that you’re used to eating during training to maintain your energy levels. Some great options include:
Bananas or Apples: Quick energy sources that are easy on your stomach.
Rice Cakes or Crackers: Light carbohydrates that won’t weigh you down.
Nut Butter Packs: Convenient and portable for a boost of healthy fats and protein.
Granola Bars or Protein Bars: Make sure they have a good balance of carbs and protein to sustain your energy between lifts.
Pre-Workout Fuel: If you normally use a pre-workout supplement before training, you might want to bring it along to give you that extra energy boost before your session. However, avoid trying a new pre-workout product on competition day to prevent any unwanted side effects.
Hydration: Staying hydrated is key to maintaining focus and muscle function throughout the day. Pack a combination of:
Water: Essential for hydration. Sip on water consistently to stay hydrated without feeling bloated.
Electrolytes/Gatorade: Electrolyte drinks can help replenish the salts you lose through sweat, especially if the competition environment is hot or you’re feeling fatigued.
2. Essential Equipment
Weightlifting Shoes: These are a non-negotiable part of your gear. The solid, elevated heel of weightlifting shoes provides stability and helps you get into a strong lifting position.
Singlet: USA Weightlifting competitions require athletes to wear a singlet during their lifts and during weigh-ins. Make sure you have yours packed and ready.
Knee Sleeves: Great for keeping your knees warm and providing some support during your lifts, especially during the snatch and clean & jerk.
Wrist Wraps: These can be useful if you need extra support for your wrists during overhead lifts like the jerk or the snatch.
Weightlifting Belt: A belt can help provide additional core stability during heavy lifts, particularly in the clean or squat.
Change of Clothes: Bring a few layers of clothing to keep warm between attempts. It's a good idea to have an extra t-shirt or a lightweight jacket that you can easily take off when it's time to lift.
Tape and Chalk: Bring some athletic tape in case you need to secure your thumbs for the hook grip or add extra support to your wrists. Chalk is usually provided at competitions, but it doesn’t hurt to have your own in case you prefer a specific type.
3. Other Important Items
Notebook or Lifting Journal: If you normally track your training, bring your lifting journal to write down your attempts, warm-up sets, and any cues from your coach.
Phone Charger/Portable Battery: You'll likely be using your phone to communicate with your coach, listen to music, or take videos of your lifts. Keep it charged with a portable battery pack or a charger.
Towel and Wipes: It’s a good idea to have a small towel to wipe off sweat and some wipes to refresh yourself during breaks.
Healthy Snacks for Recovery: After your session, your body will need some quick nutrients to start the recovery process. Consider bringing a protein shake or a light meal to have once you’ve finished competing.
Bonus Tip: Have a Game Plan
Discuss with your coach beforehand about how you’ll use these items throughout the day. For example, when to drink your pre-workout, how to space out your snacks, and when to use your wrist wraps or belt. Having a clear game plan will make you feel more in control and ready to focus on your lifts.
