text: Chapter 8
  Before Exercise
  8-32. Before strenuous activities, consuming carbohydrate-rich foods and fluids in the 2-4 hours before
  exercise helps to restore liver glycogen, increase muscle glycogen stores, and prevent hunger. Soldiers who
  lose appetite or feel nauseated shortly before training or ACFT should allow at least 3-4 hours between a
  meal and performance. Eating before gastric distress occurs allows the athlete to get the calories needed and
  can prevent vomiting related to nervousness. The same guidance applies to Soldiers who get diarrhea shortly
  before or during training. Anxiety increases gastric contractions that move food through the gastrointestinal
  tract. Eating can stimulate the bowls even more, so dietitians recommend eating well ahead of a physical
  event.
  8-33. Research suggests a pre-exercise meal containing 1 to 4 grams of carbohydrate per kilogram of body
  weight, consumed 1 to 4 hours prior to exercise provides improved performance. Table 8-1 provides
  examples of pre-exercise meals. If unable to consume a meal prior to early morning exercise, consuming
  approximately 30 grams of easily digested carbohydrate-rich food or fluid (for example, banana, applesauce,
  or toast with peanut butter) one hour prior to exercise is beneficial.
  Table 8-1. Examples of pre-exercise meals
  Time Between Eating and
  Suggested Pre-Exercise Meals
  Performance
  1 hour or less before exercise Choice of:
  Fresh fruit such as apples, watermelon, peaches, grapes, oranges, or a
  sports energy bar and/or
  ½–1 ½ cups (4–12 ounces) of carbohydrate electrolyte beverage
  2–3 hours before exercise Choice of:
  Fresh fruit, 100-percent fruit or vegetable juices and/or
  Breads, bagels, English muffins with limited amounts of butter or
  margarine or cream cheese, yogurt, oatmeal, pancakes with limited
  amounts of butter and syrup, or a sports energy bar and/or
  2–4 cups (16–32 ounces) of carbohydrate electrolyte beverage
  3–4 hours before exercise Choice of:
  Fresh fruit, 100-percent fruit or vegetable juices and/or
  Breads, bagels, baked potatoes, cereal with milk, yogurt, sandwiches
  with a small amount of peanut butter, lean meat, or cheese, spaghetti
  with a tomato sauce and/or
  4–7 ½ cups (32–60 ounces) of carbohydrate electrolyte beverage
  During Exercise
  8-34. Consuming carbohydrates during exercise lasting greater than 60 minutes can delay the onset of fatigue
  and improve endurance capacity by maintaining blood glucose levels. Table 8-2 outlines the recommended
  carbohydrate intake during exercise.
  Table 8-2. Recommended carbohydrate intake during exercise
  Type of Activity Recommended Carbohydrate Intake
  Exercise lasting less than 45 minutes None necessary or practical
  High-intensity exercise lasting 45 to 75 minutes Small amounts of sports drink or
  carbohydrate-rich snacks or foods
  Endurance and intermittent, high intensity exercise lasting 1 30–60 grams per hour
  to 2.5 hours
  Endurance and ultra-endurance exercise lasting 2.5 to 3 80–90 grams per hour
  hours or longer