What you eat several days before endurance activities affects performance. Your food the morning of a sports competition can ward off hunger, keep blood sugar levels adequate and aid hydration. Avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest. Empty your upper bowel by competition time. General guidelines:
1. Eat a meal high in carbohydrates.
2. Take solid foods 3-4 hours before events, and liquids 2-3 hours before.
3. Choose easily digestible foods (i.e., not fried).
4. Avoid sugary foods/drinks within one hour of event.
5. Drink enough fluids to ensure hydration (i.e., 20 ounces of water 1-2 hours before exercise, and an additional 10-15 ounces within 15-30 minutes of event.)
Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3-6 ounces of water or dilute sports drink every 10-20 minutes throughout competition.
