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 to three foods that each contain about 15 grams of carbohydrates. Males should consume four to five carbohydrate sources .
Shorter events require fewer servings than longer-distance events.
Eat fuels that will digest easily. 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 levels up.