Athlete Scenario
The day of a meet, I often feel nervous and sometimes skip
lunch, only to feel hungry later. Meets are usually in the afternoon so
I know I need to eat something beforehand. What foods can I eat and at what times to
supply me with enough energy to perform well the entire race?
Goals of Nutrition Before Exercise
• Consume a carbohydrate-rich snack or meal before exercise to top off muscle
stores. With pre-competition jitters, liquid meal replacements may be a better
choice than whole foods.
• Include small amounts of protein in your pre-exercise meal(s). Protein helps
build and repair muscle tissue. Adequate protein before exercise may help
reduce post-exercise muscle soreness.
• Choose pre-exercise meal(s) that are low in fat and fi ber to ensure
optimal digestion.
Pre-exercise Foods & Fluids
3–4 Hours Before Exercise
• Peanut butter & honey on toast + instant breakfast drink
• Fruit and yogurt smoothie + low-fat granola
• Oatmeal with brown sugar and almonds + skim milk + banana
• Low-fat cottage cheese + apple butter + crackers + fresh grapes
• Lean hamburger on bun with lettuce & tomato + side salad +
yogurt-fruit parfait
• Turkey and Swiss sandwich + fruit + sports drink
• Low-fat tuna melt sandwich + fruit cup + fat-free yogurt
30–60 Minutes Before Exercise
• Sports drink or water
• Sports gel, sport beans or gummies, sports bar
• Piece of fruit or jam sandwich