Before Exercise

In the period immediately before training or competition, nutritionally balanced meals are not needed and may even be counterproductive. The goal for athletes in the preexercise period is to make certain that blood sugar is maintained, that hydration state is optimal, and that the stomach is empty. To do this, the focus should be on starchy, low-fiber carbohydrates and fluids for the last meal before exercise, followed by a sports beverage sipping protocol that maintains blood glucose and volume up to the beginning of the training or competition. Eating the final meal too soon may cause blood sugar to become low just before the exercise period, and eating the final meal too close to the activity may leave food in the stomach.