Some athletes avoid eating before competition because they think it will cause stomach cramps and nausea. Unless you eat immediately before your event this is unlikely to happen. Your performance may suffer though if you don’t eat before your game or competition. For those athletes that avoid eating a meal their liver glycogen storage (main source of glucose) can be decreased by as much as 80% depending on whether they compete in the morning or later in the day.

During exercise athletes primarily rely on pre-existing glycogen stores and fat stores. If your pre-event meal is eaten at the proper time then you will be assured that your glycogen stores are plenty full and this will optimize performance. Liquid meals can also be an advantage by digesting more rapidly than solid foods as well as provide hydration. Liquid meals can be eaten closer to competition because they are emptied from the stomach quickly. Pre-event snacks within 1 hour of competition or practice can be more beneficial to athletes that exercise longer than 60 minutes.

It is important to choose primarily carbohydrates before an event because they digest quickly and are readily available for fuel. You can still eat some protein and fat with your meal but high fat meals may leave you feeling sluggish and uncomfortable.

Here are some guidelines for when to fuel prior to your event:

3-5 hours before event -- large meal -- 300-500Kcal
2-3 hours before event -- small meal -- 200-300Kcal
1-2 hours before event -- liquid meal -- 100-200Kcal
< 1 hours before event -- snack -- 50-100Kcal

By Jayson Hunter, Rd, CSCS of sportspecific.com