Eating enough on training or game day is very important to ensure you are at your optimal performance.
The image below provides a an ideal timeline for athletes playing team sports or intermittent high-intensity activities lasting more than 60 to 90 minutes. Some examples include soccer, basketball, football, and hockey. As usual, there is individual variation depending on the type, duration and intensity of exercise. As well, if the person has any medical conditions and/or gastrointestinal symptoms, their pre-exercise nutrition may look different to optimise performance.
Please note this document may not be suitable for an individual with a certain medical condition.
Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016;48(3):543-68