If an athlete is competing, the appropriate time for a precompetition meal is 1 to 4 hours before the start of competition and should be high in carbohudrate, contain some lowfat protein, and be low in fat. The meal should be high in carbohydrates, about 0.5 grams to 1.8 grams of carbohydrate per pound of boy weight, contain some lowfat protein and be low in fat.
After one hour of training, carbohydrate intake during training is recommended at 30grams to 60 grams of carbohydrate per hour of training after the first initial hour. Atheletes benefit from consuming 50 grams to 100 grams of carbohydrates, or 0.5 grams to 0.7 grams of carbohydrate per pound of body weight within 30 minutes after exercise, and then eating a meal with some lowfat protein, a little fat, and the same amount within 2 horus of exercise.
Energy drinks that are not too high in sugar and energy gels may work during exercise that is more than 1 hour long. Most sports gels have 25 grams to 30 grams of carbohydrates.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.