TIMING: There should be adequate time for food to leave the stomach before the initiation of exercise. Because fats cause a delay in gastric emptying, fat in the pre-exercise meal should be kept as low as possible. Ideally, a high-carbohydrate meal should be finished 3.5-4.0 hours before exercise if the meal is large (lots of food); 2.0-3.0 hours before exercise if the meal is small. If fat constitutes more than 25% of total energy in the meal, the timing of the meal should be changed so that it moves further from the time of exercise. Light, carbohydrate snacks (crackers, etc.) may be consume within 1 hour of exercise. Sports beverages may be consumed at any time before and during exercise.

Athletes with nervous stomachs may not tolerate food well before exercise or competition, yet they are still in need of energy to fuel their muscles. One solution is to make certain they consume very large amounts of carbohydrates the day before competition, followed by small snacks of carbohydrates and fluids on the day of competition. Some athletes may also tolerate liquid meal replacements well, but these should not be experimented with on a day of competition.

SAMPLE PRE-EXERCISE MEAL: (Calories)

Totals: 69% Carbs; 11% Protein; 20% Fat; 1,000 Cal