A desirable pre-event meal 3 to 4 hours before competition is one that provides

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Providing 200 to 350 g of carbohydrate (or 4 g/kg) is sufficient to replenish muscle glycogen and provide for additional blood sugar.The meal should be eaten 3 to 4 hours before the event, and it should not provide more than 25% of total calories from fat.This is to ensure adequate emptying of the stomach before the activity.Some protein can be included but should not be emphasized, particularly in relation to animal sources, because these can increase the fat intake during the meal.

A Desirable Pre-Event Meal 3 to 4 Hours Before Competition