The meal size and food choices will vary depending on the time between eating and performing. Athletes must allow sufficient time for digestion. High Kcal meals, especially those high in fat content, take longer to digest than lighter snacks.
The guidelines below should be used when planning meal times relative to a training session, a competition, or series of competitions on the same day. Coaches should be aware of individual tolerance levels for food. Experiment with these guidelines in practice in order to establish an appropriate protocol for each athlete. 
  1. Allow 3-4 hours for a large meal (approx 500-800 kcal or more) to digest
  2. Allow 2-3 hours for a smaller meal (approx 300-500 kcal) to digest
  3. Allow 1-2 hours for a small snack or blender/liquid meal to digest, or whatever the athlete's own tolerance indicates.   
 If the athlete will be competing within the next 2 hours, small quantities of carbohydrates are the best choice: fruit, beverages, low-fat crackers, bread, yogurt, and/or well cooked pasta. The athlete should also drink plenty of water. (when the athlete is travelling, bottled water should be used).