How Commonwealth Games athletes are fuelling their final week through 'tapering'
The Commonwealth Games 2026 are well underway in Glasgow, with hundreds of athletes hurtling toward the end of their tapering periods - but what food is getting them over the finishing line? Experts have revealed all.
Judo, track cycling, and para track cycling competitors all wait in the wings to finally commence their Commonwealth Games 2026 journey, with competitions taking place from Thursday 30 July to the final day of the event, Sunday 2 August.
Unlike what you may believe, the score of contenders in Glasgow will be rested, relaxed, and ready for the uphill battle ahead as they are taking part in what is called a taper period.
Here’s everything you need to know, including what fruits athletes will have been reaching for, ‘anti-inflammatory options’, and what root vegetable is a firm favourite of Britain’s fastest man.
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What is a taper period?
According to Andy Shepherd, Loughborough University's Performance Nutrition Lead, tapers are in place to either ‘reduce the total load through intensity or volume and create a rested opportunity for athletes’.
Experts at Asics reported that the period can help competitors to re-energise before race day, avoid fatigue, and repair any muscle damage or niggles that they have picked up ahead of the tournament or Games.
However, not everyone’s taper period will be the same, with some competitors, especially those taking part in endurance events, needing a very short period of rest.
Others would benefit from an elongated reset, for example, athletes like Erling Haaland who took part in the Men’s 2026 FIFA World Cup.
What do athletes eat during a taper - expert advice
“It’s often a delicate balance. We’re changing small things that can have noticeable effects, and it can be easy to lose track,” Shepherd stated via Loughborough University.
“One of the things we focus on is antioxidant and anti-inflammatory markers; they can reduce adaptations during normal training, but during a recovery phase such as taper, we’re looking to make sure the athlete is as rested as possible.”
Shepherd said this may look like picking items that are ‘really vibrant, bright pinks, purples and reds, like cherries and berries.’
“We also look at anti-inflammatory options, things like omega-3 oily fish, chia seeds and flax seeds, and then we would stick to their normal consumption of protein.”
He also explained that the last 24 to 48 hours before a competition should be about consistency and seeing athletes eating food they both enjoy and know ‘works for them in both training and competition’.
“The biggest thing they should focus on during this time though is forgetting about the fact that they've been on taper and thinking ahead to the event that's coming up.”
Meanwhile, Vicky Newbold, a performance nutritionist specialising in elite sport, said some athletes will likely have ‘individualised strategy’ in place, with some eating macronutrients on a ‘particular grams-per-kilo body mass’ basis.
She claimed that many of the athletes will likely indulge in polyphenol-rich foods such as berries and cherries.
“[These] are especially important as part of an athlete’s wider recovery strategy, as these foods can help support recovery by reducing some markers associated with muscle soreness and inflammation,” she told NutraIngredients.
Commonwealth athletes on their taper routines
Britain’s fastest man Zharnel Hughes tends to incorporate beetroot into his diet during a taper. He said the root vegetable, which has a sweet and earthy taste, is ‘good for recovery’.
During her taper, Welsh Commonwealth Games weightlifting team alumna Stephanie Owens said that she used to monitor her calorific intake and prioritise rest.
“My muscles come under a significant amount of strain during training so it is important that I provide nutrition support to aid recovery,” she wrote in a Healthspan Elite food diary back in 2019.
“I try and incorporate lean protein into my lunch and evening meals. I also take 4-6 Healthspan Elite Omega 3 capsules a day depending on if I have eaten any fish that day; my aim is to obtain 2g of EPA daily. This helps to reduce the inflammation in my joints to speed up recovery.”
Meanwhile, Josh Kerr, Scottish middle-distance runner, does an ‘eight-day coffee fast before races’, as per the Daily Star.
The Commonewealth Games 2026 continue until Sunday 2 August 2026.
Ella Scott