This will help keep your energy levels high so you can train hard during practice. 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 foods 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. You will perform better if you keep your energy level up. Any carbohydrate fluid-replacement drink will work.