competition or exercise session should increase fuel stores, provide adequate hydration and prevent both hunger and gastrointestinal distress. Studies have shown that consumption of between 1 and 5 g of CHO/kg BW one to four hours before endurance exercise has the potential to improve endurance performance by as much as 14% (20) and is also thought to benefit high-intensity performance. Vegetarian athletes should be encouraged to consume familiar, well tolerated, high-CHO meals that are low in sodium, simple sugars and fiber. Studies looking at CHO supplementation during the 30-60 min prior to exercise, however, have indicated that CHO may need to be avoided during this period (13,71). To avoid the possibility of rebound hypoglycemia and decreased performance seen in some athletes. Interestingly, recent studies have suggested that consumption of CHO (1 g/kg) with a low glycemic index (lentils vs. glucose or potatoes)1 hour before exercise may prolong endurance during strenuous exercise by maintaining higher blood glucose concentrations towards the end of exercise (71,72), and may also confer an advantage by providing a slow-release source of glucose without an accompanying insulin surge (71). On the other hand, ingestion of a liquid CHO supplement immediately before exercise ( 5 min) is appropriate and has been found to improve performance during endurance (13) and resistance exercise (73).Specific pre-event food choices, however, may need to be individualized. Athletes sensitive to gastroesophageal reflux should avoid caffeine, chocolate, sulfur-containing vegetables and concentrated sources of fat. Those experiencing frequent nausea, cramps and vomiting should pay attention to meal timing and not eat within 3 or 4 hours before exercise (74). Those experiencing diarrhea often benefit from a low residue diet 24-36 hours before a major event (74). Also, liquid meals are more easily digested and may be helpful for avoiding the pre-game nausea sometimes associated with solid foods (75). Guidelines for fluid consumption include consuming at least 2 cups fluid about 2 hours before exercise, followed by another 2 cups approximately 15-20 min before endurance exercise (19).Supplementation During Exercise. Carbohydrate ingestion at levels between 45 and 75 g/h have been shown to benefit prolonged, moderate intensity exercise ( 2 h) and variable intensity exercise of shorter duration (11) presumably by maintaining blood glucose levels as endogenous glycogen stores become depleted. Ingestion of fluid replacement beverages easily provide CHO requirements while simultaneously meeting fluid needs. For example, consumption of 4-8 oz of 7% CHO drink (level of most commercial beverages) every 15 minutes (19), would supply 34-50 g CHO/h. Even more CHO can be provided when fluid is ingested in accordance with ACSM recommendations (76).While commercial sports drinks work well, vegetarian athletes may prefer diluted fruit juice (4 oz juice in 4 oz water = 6% solution) or low sodium vegetable juices such as carrot juice (7% solution). Solid CHO supplements are found to work equally as well providing they are ingested with water (77). Foods that are well absorbed and easily-carried include bananas, grapes, orange section, baked potatoes, bagels and sport bars. Post-Exercise Nutrition. Glycogen and fluid replacement are the immediate concern after prolonged or strenuous exercise. This is