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Morning
Afternoon
Based on Thomas et al. (2016), Burke et al. (2011), and Jeukendrup (2014) pre-competition nutrition.
Evidence Base
Thomas et al. (2016). J Acad Nutr Diet. Pre-event meals eaten 3–4 hours before exercise support glycogen stores and reduce GI distress.
Burke et al. (2019). Int J Sport Nutr Exerc Metab. IAAF consensus recommends individualized pre-event meals timed 2–4 hours before competition.