This week’s Speedo Tip of the Week comes from Dr. Kathleen Woolf a registered dietician and a member of the American Dietetic Association. Woolf offers some advice on pre-event meals.

Woolf’s Tips:

Pre-event meals are the foods an athlete consumes before exercise and competition.  During exercise, athletes rely on pre-existing stores of carbohydrate and fat to fuel exercise.  A well-planned pre-event meal is the last opportunity to maximize these stores before beginning an event. However, the pre-event meal does not compensate for poor overall eating patterns. 

An ideal pre-event meal is high in carbohydrates, moderate in protein and low in fat.  Because fat and protein take longer to digest, they may remain in the stomach at the start of exercise resulting in stomach upset. The carbohydrate and calorie content of the meal should be reduced the closer to exercise the meal is consumed.  One hour before exercise, try bananas, crackers, or sports drinks.  Two or three hours before exercise, choose bagels, high-carbohydrate energy bars, pancakes, or waffles.  Four or more hours before exercise, try a turkey sandwich or a bowl of spaghetti.