Timing and spacing of meals and snacks are very important for both training days and games or competitions. The guidelines are set to allow for full digestion of food prior to an activity both to ensure that the energy is available to the body and that no food is sitting in the gut, diverting blood flow from active muscles. Adequate hydration is also necessary for energy transport, temperature regulation, prevention of muscle cramping and endurance.

If consuming a full meal prior to a game, eat at least 3 hours before the session. Try to make the meal high carbohydrate, moderate protein and lower in fat to aid with digestion and to ensure the energy from the meal gets into your system. Your usual meals, given enough time, will be fine.

If its just a light meal or small snack you are okay to eat 1-2 hours prior to a workout or game. Stick to snacks that you know are well tolerated and try to avoid high fat foods. The snack should contain some carbohydrate and some protein. For example, a small sandwich, a couple crackers with some cheese or a half a bagel with peanut butter would be preferable to just the bagel or crackers. No solid food within the hour prior to activity.