Pre-event Fueling for Peak Performance, By: Jayson Hunter

                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:

 Hours before event                                           Meal type                              Calories

3-5 hours                                                              large meal                            300-500

2-3 hours                                                              small meal                           200-300

1-2 hours                                                              liquid meal                            100-200

0.5-1 hour                                                             snack                                     50-100

Some examples of meals and snacks are listed below.

Snacks                                                                                                  Meals

Bagel                                                                                                                     Baked potato

Banana                                                                                                                  Breadsticks

Cereal Bars                                                                                                          Corn

Dried Fruit                                                                                                             Noodles

Fig Newtons                                                                                                         Rice

Fruit                                                                                                                        Baked Beans

Graham Crackers                                                                                               Oatmeal

Raisins                                                                                                                  Whole Wheat Bread

White Bread                                                                                                          Peas

Both whole foods and liquid meals aid in maintaining optimal muscle glycogen storage and help with maintaining hydration.  They also help maintain blood glucose levels during extended exercise bouts.  Take advantage of what a properly timed meal can do for your performance.