Athletic Preparation the Day Before a Tournament By Thomas Anderson, eHow Contributor

Athletes at all levels of ability, from amateurs to seasoned professionals, can spend weeks, months or even years preparing for an athletic contest or tournament. Although long-term preparation is important to performing well, preparation within 24 to 48 hours of a contest can make or break a positive outcome.

Nourishment and Hydration
Proper eating and drinking habits are essential on the day before an athletic tournament. Two days before an event, meals should be low in fat and high in carbohydrates, which will supply muscles with high amounts of energy. Foods high in carbs include fresh or dried fruits, whole-grain bread and cereals, pretzels, bagels, pastas, vegetables, rice, waffles and potatoes. Drink liquids throughout the day, but avoid sugary drinks such as soda and lemonade, as they can cause gas.

Eating a large meal one day before an event is acceptable. Be sure to avoid spicy foods that can stimulate the gastrointestinal tract, which can produce gas. On the eve of the event, eat a healthful, high-carbohydrate snack such as a cereal bar. According to Robert E. Keith, a professor of nutrition and food science at Auburn University, drinking 16 ounces of water before going to bed and when you get up the next day is another good practice. Water is essential for storing glycogen, which is a main source of energy in high intensity sports. Glycogen is produced by eating carbohydrates, but it is water that allows the body to store glycogen in the muscles and liver.

Physical Activity
Physical activity should be minimal on the day before an athletic event. Ten minutes of cardio exercise can be beneficial to maximize blood flow throughout the body. Stretch all muscles, even those not necessarily used in the event, and hold the stretching for a longer count than usual. Even though an intense workout is not necessary, make sure you are active throughout the day. Sitting or lying around can be counterproductive to preparation.

Rest
Sleep late on the morning of the day before a tournament. Know your own body; each athlete will require different amounts of rest in order to be fully prepared, but eight or nine hours of sleep usually is sufficient. According to the Pacific Association of USA Track & Field's website, an athlete should be awake at least two to three hours before the competition itself.