Carbohydrate, the primary fuel for muscle contraction, is the nutrition most important to athletic performance.
Eating a carbohydrate rich meal or snack one to four hours before exercise or competition will improve endurance performance.
A diet rich in fat will slow digestion and therefore will slow the release of carbohydrates --- stay away from fatty food!!! i.e.--- fast food restaurants!!
Regular meals consisting of these food groups: fruit/vegetable, dairy, grain, and meat are necessary for maintaining a healthy and active lifestyle.
Below is a list of carbohydrate rich foods that can be eaten even 30 minutes before the game to improve performance: