How long before competition should the pregame meal be eaten?

• A. 1 hour
• B. 2 hours
• C. 3 hours
• D. 4 hours

Answer: (C)

Timing a pregame meal so digestion has progressed before the start is crucial for steady energy and comfort during performance. About three hours before competition gives the body enough time to empty the stomach and begin absorbing carbohydrates, so glucose and glycogen stores are available as you begin. This helps you avoid feeling bloated or crampy from a meal that’s still high in volume or fat, which can happen if you eat too close to start. If you eat too early, energy may wane by the time you compete; if you eat too late, you risk GI upset during performance. So, a three-hour window offers a practical balance for most athletes, with adjustments based on individual tolerance and meal size.