What’s the Best Time to Eat?

The trick to completing your workout with energy to spare is to fuel up at the right time before the event. Here are some suggestions for different types of events at different times of the day.

Time: 8 A.M. event

Meals: Eat a high-carbohydrate dinner and drink extra water the day before. On the morning of the event, about 6:00 or 6:30, have a light 200- to 400-calorie meal (depending on your tolerance), such as yogurt and a banana or one or two energy bars, tea or coffee if you like, and extra water. Eat familiar foods. If you want a larger meal, consider getting up to eat by 5:00 or 6:00.

Time: 10 A.M. event

Meals: Eat a high-carbohydrate dinner and drink extra water the day before. On the morning of the event, eat a familiar breakfast by 7:00 to allow three hours for the food to digest. This meal will prevent the fatigue that results from low blood sugar. If your body cannot handle any breakfast, eat a late snack before going to bed the night before. The snack will help boost liver glycogen stores and prevent low blood sugar the next morning.

Time: 2 P.M. event

Meals: An afternoon game allows time for you to have either a big, high-carbohydrate breakfast and a light lunch or a substantial brunch by 10:00, allowing four hours for digestion time. As always, eat a high-carbohydrate -dinner the night before and drink extra fluids the day before and up to noon.

Time: 8 P.M. event

Meals: You can thoroughly digest a hefty, high-carbohydrate breakfast and lunch by evening. Plan for dinner, as tolerated, by 5:00 or have a lighter meal between 6:00 and 7:00. Drink extra fluids all day.

Time: All-day event - Three games

Meals: Two days before the event, cut back on your exercise. Take a rest day the day before to allow your muscles the chance to replace depleted glycogen stores. Eat carbohydrate-rich meals at breakfast, lunch, and dinner. Drink extra fluids. On the day of the event, eat a tried and true breakfast depending on your tolerance.