When we exercise, blood flow becomes reduced in the stomach (reducing digestive work) and increases flow to our working muscles, providing oxygen and nutrients to support the energy demands of the activity.
Above provides guidance in the types of foods to optimize in relation to the amount of time before entering a training session or event.
Of course, these are only guidelines and you should experiment with the foods you consume on a low intensity training day. DO NOT experiment on your competition day as how we respond to certain foods varies person to person.
What's your favorite pre-training fuel? Mine is either oatmeal or some fresh fruit with dry cereal.