Sports Nutrition Timing:
Eating Before an Event

On the subject on sports nutrition timing, success starts early. Eat before you compete!

You want to eat several hours prior to the training session or event so the food can digest. If you’re going out early, then you’ll have to judge how much you can tolerate, if anything. At least start with hydration and plan on fueling during the event. If you know you have trouble eating prior to your training or event, be sure to focus on a good meal the evening before and maybe even a snack before bed. The standard guideline is 1.0-1.4 grams carb/kilogram body weight, one to four hours before the event. For example, a 120# woman (54.5 kg) should eat 55 grams of carbs an hour before an event (if tolerance allows). Check out the carb content of foods on food labels, or read more about the carb content of common foods.

Keep the fat and fiber content low, while including more refined carbohydrate and protein. (Fat and fiber take longer to empty from the stomach).

Make sure to drink something prior to the session to assure good hydration before an event. You know your body, so if milk products usually make you gassy or mucous in your throat, skip the milk products. If a cup of coffee keeps you “regular”, then enjoy your coffee. Fruit juice provides more sugar than you may be able to process at this time, and could encourage diarrhea. Water or sports drinks may be your better option, depending on the length, conditions and type of event. In general, you should drink 15-20 ounces 2-3 hours prior to the event, early enough so you can go to the bathroom prior to your session/event. Have another 8-10 ounces 15 minutes before the event.

Check out this list of sports nutrition snacks that you can eat prior to an event.

Learn more about sports nutrition DURING or after a training session or event. AFTER a training session or event.