Pregame Meal

The goals of pregame, or pre-event, meals are to ensure adequate carbohydrates, prevent dehydration, provide a relatively empty stomach, and avoid gastrointestinal disturbance and hunger pangs. The meal should be pleasant and satisfying, contain 60% to 70% carbohydrates, and be consumed 2 to 5 hours before competition. The meal before an endurance event should be individualized but should consist primarily of higher–glycemic index (GI) foods consumed 2 to 5 hours before exercise, with adequate fluid and electrolytes; shorter-duration events at higher intensity are ...