Time: 8 AM event.
Meals: The night before, eat a high-carbohydrate dinner and drink extra water. 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 sports bars, tea or coffee if you like, and extra water. Eat familiar foods. If you want a bigger meal, you might want to get up to eat by 5:00 or 6:00.
Time: 10 AM event.
Meals: The night before, eat a high-carbohydrate dinner and drink extra water. The morning of the event, eat a familiar breakfast by 7:00, to allow three hours for the food to digest. This meal 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. This will help boost liver glycogen stores and prevent low blood sugar the next morning.
Time: 2 PM event.
Meal: 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 noontime.
Time: 8.PM event.
Meals: A hefty, high-carbohydrate breakfast and lunch will be thoroughly digested 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.
Meals: Two days before, cut back on your exercise; the day before take a rest day to allow your muscles the chance to replace depleted glycogen stores. Eat carbohydrate-rich meals at breakfast, lunch, and dinner. Drink extra fluids. The day of the event, eat breakfast depending on your tolerance – whatever you normally have before exercising.
Throughout the day, plan to snack at least every one and a half to two hours on wholesome carbohydrates to maintain a normal blood sugar. At lunchtime, eat a comfortable meal. Drink fluids before you get thirsty; you should need to urinate at least three times throughout the day.
Source: Sports Nutrition Guidebook by Nancy Clark