For example, a good energy booster an hour before an event would be fruit juice, or a low fiber fruit such as a banana. Two to three hours before an event, a nonfat, low protein, high complex carbohydrate food such as a bagel, fruit, or fruit juice is good. A general rule of thumb you and your athletes can follow is to allow three to four hours for a large meal to digest, two to three hours for a small meal, one to two hours for a liquid meal, and less than an hour for a small snack, if the individual can tolerate it. The pre-event snack is beneficial for many athletes because it helps to prevent hunger during the event and absorb the gastric juices of an empty, hungry stomach. It may also help give an energy boost and prevent hypoglycemia.
Many athletes have a special food that they believe does the trick in enhancing performance.
How much, and what each person can benefit from, or tolerate, is unique and varies from athlete to athlete. It would be most beneficial to your athletes if you were able to help both parents and kids learn how they can eat most nutritiously during the weeks and days leading up to the event or the season. Most of the energy for exercise comes from foods that are eaten several hours and days before the event. This high amount of carbohydrates will help keep muscle glycogen levels high to ensure they can train and compete at peak levels. The carbohydrates that are eaten should be wholesome, like fresh fruits and vegetables, and whole grain, like whole wheat breads, pastas, and crackers.