The fat content of the pre-competition meal can vary with food choices. Select foods that contain no more than 2 grams of fat per serving. Any more than this will increase both the calories and the fat composition of the pre-exercise meal greater than that recommended. A high carbohydrate meal before exercise increases the carbohydrate available for the exercising muscle which provides benefit during both prolonged endurance exercise and high-intensity exercise. Starting any exercise session hungry or light-headed, however, keeps you from performing your best.
Vegetarian diets are generally high in both soluble and insoluble fiber.
A small amount of soluble fiber before or during exercise may be beneficial by preventing rapid highs and lows in blood sugar. If you experience stomach or intestinal cramps, or diarrhea before exercise, limiting high fiber foods such as legumes, whole grain products, bran products, and dried fruit in the meal preceding exercise may eliminate this distress. Sensitive athletes may need to reduce their fiber intake 24 to 36 hours before competition. Regular meal times and bowel habits also prevent exercise-induced intestinal complications. It is also important to consider that adequate fiber intake is easily met and often exceeded by vegetarian athletes who have high calorie intakes.