From grimoire
Plans 24-48 hour pre-competition nutrition to maximize glycogen stores, prevent GI distress, and optimize performance for events lasting 45+ minutes.
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Plan the 24-48 hours of nutrition before competition to maximize glycogen availability, prevent GI problems, and optimize mental and physical readiness.
Plan the 24-48 hours of nutrition before competition to maximize glycogen availability, prevent GI problems, and optimize mental and physical readiness.
Adopted by: AIS (Australian Institute of Sport), USOC, British Athletics nutrition support programs all provide athletes with individualized pre-competition nutrition plans as standard practice. Major endurance events (marathon, Ironman, Tour de France) distribute nutrition guidance to all participants. Elite team sport programs (EPL, NFL) employ sports dietitians to coordinate pre-match nutrition across the entire squad. Impact: Hawley & Burke (1997) showed that carbohydrate loading 24-48 hours before an endurance event lasting >90 minutes improves performance by 2-3% by maximizing muscle glycogen stores. Conversely, high-fat, high-fiber, or high-lactose meals within 3-4 hours of exercise are the primary dietary cause of exercise-induced GI distress, which affects 30-50% of marathon runners (Peters et al., 2001) and severely impairs performance.
Select the approach based on event duration:
During the loading phase: reduce fiber and high-fat foods to avoid GI issues from the large carbohydrate volume.
The pre-event meal is the most critical single nutrition decision on competition day:
Example meal for a 70kg athlete running a marathon: oatmeal (80g dry) + banana + 2 eggs + 250mL fruit juice + coffee (if habitual).
For events >60 min: a small carbohydrate snack 60-90 min before maintains blood glucose:
Common pre-competition GI issues and solutions:
Rule: never eat anything on competition day that hasn't been practiced in training.
Adjust meal timing for early morning events:
design-recovery-nutrition-protocol); next-event pre-nutrition begins within the recovery windowEvery competition-day nutrition strategy must be practiced in training:
GI problems discovered in competition are almost always preventable by testing in training.
npx claudepluginhub jeffreytse/grimoire --plugin grimoireAligns nutritional intake with training phases, competition schedule, and recovery demands to maximize performance and body composition outcomes.
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