FUELING UP BEFORE -- THE PRE-EVENT MEAL

The purpose of eating prior to a workout or competition is to provide the body with fuel and fluid. The idea is to choose foods which will prevent hunger, provide additional carbohydrate fuel, and minimize possible intestinal complications. Generally, the meal should be consumed far enough in advance to allow for stomach emptying and intestinal absorption. A good rule of thumb is to limit the pre-event meal to about 800 calories, and give yourself one hour before the workout for each 200 calories you eat. For example, 5 pancakes, syrup, a banana, and juice would be eaten about 4 hours before a workout. A smaller 200 calorie meal such as a bowl of cereal or a bagel and juice would be eaten between 1 and 2 hours before starting. Meal timing is especially important in activities such as running, aerobic dancing, and swimming, and less critical in sports such as cycling. Athletes who have a "nervous stomach" before competition may find liquid meals such as blenderized fruit shakes with tofu or soy yogurt easier to tolerate. The pre-event meal should contain fluid and foods that are high in carbohydrates, and low in fat, protein, salt, simple sugars, and concentrated fiber. Cereal with sliced bananas and milk or juice, pancakes with fresh fruit topping, oatmeal with fruit, a baked potato topped with soy yogurt and vegetables, and tofu spread on bread with fruit are good examples. Too much protein, fiber, and fat in the pre-event meal can lead to heartburn, nausea, diarrhea, or constipation in certain individuals.