Breakfast will boost your metabolism and fuel you throughout the day. A little fat and protein are fine, but high-fat meals do not digest quickly or easily and can leave you feeling sluggish. If you are eating a carbohydrate meal, allow three to five hours for a large meal to digest and two to three hours for a smaller meal to digest. Females should consume two or three foods that each contain about 15 grams of carbohydrates. Males should consume four or five carbohydrate sources.
Shorter events require fewer servings than longer-distance events.
Eat fuels that will digest easily. Nerves may make it more difficult to digest pre-competition meals. Try these foods before practice before eating them prior to competition. Between matches, drink a carbohydrate fluid-replacement drink to help you keep your energy level up. Try to eat within two hours after competition.