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steven long
Posted: 2011-06-04 11:25:53

i found this helpfull mate when i was looking for advice
1 hour or less before competition

•fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or

•Energy gels

•up to 1 1/2 cups of a sports drink.

2 to 3 hours before competition

•fresh fruits

•bread, bagels, pasta

•yogurt

•water

3 to 4 hours before competition

•fresh fruit

•bread, bagels

•pasta with tomato sauce

•baked potatoes

•energy bar

•cereal with milk

•yogurt

•toast/bread with a bit of peanut butter, lean meat, or cheese

•water

Glucose (Sugar) and Exercise Performance

If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.

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