Also, eating nothing or too little food several hours before exercise may leave an athlete feeling weak and uncomfortable. Understanding the basics of food composition and food processing in the body helps athletes make better decisions concerning what, when, and how much to eat. Checking the Nutrition Facts panel of food labels provides food composition information. Eat foods and drink fluids that are familiar and comfortable. Choose foods you digest easily.
Carbohydrate digests most quickly.
Protein digests more slowly. Fiber in foods slows movement of food out of the stomach. Eat a meal or snack every 2-3 hours on training days. Eat meals about three hours before exercise. Eat less food if eating within two hours of exercise.