Athletes need to consume adequate carbohydrate to optimize carbohydrate stores (glycogen) in the liver and muscle. This helps maintain blood sugar levels and fuels muscle contraction. Insufficient carbohydrate intake decreases the ability to sustain heavy loads I high intensity exercise, mood state, mental acuity, and power output during intermittent high intensity performance, and has the potential to negatively influence immune function. During sleep, carbohydrate stores in the liver are used to maintain blood sugar levels, leaving glycogen stores low upon waking. Fueling and hydrating before competition are essential to replenish energy stores and optimize hydration status.

Not accustomed to eating early?

• Athletes can train the stomach to tolerate food & fluid before competition.
• Practice introducing foods & fluids during training in the weeks prior to competition to see how they will be tolerated.
• Start with easily digestible foods & fluids – toast, a banana, water or juice – and gradually add additional foods over time.
• If solid foods are not tolerated, try a liquid snack or meal, such as a sports drink or smoothie