Close attention should be paid to what an athlete eats and drinks on a daily basis, as well as before, during and after a training session or competition. Training sessions should be used to determine what sources of fuel work best for minimizing fatigue and maximizing muscle strength. The timing, amount and type of hydration are also important components to consider when preparing for a competition. To prevent gastrointestinal discomfort, athletes should consume a snack at least an hour prior and a meal at least three hours prior to training or exercising. The pre-exercise snack or meal should include high quality carbohydrates (low glycemic index) and lean protein (low in fat). The athlete should be well-hydrated prior to training or competing. The best way to ensure optimal hydration is to assess the color of the athlete’s urine; pale yellow urine indicates a state of hydration. For those athletes that are not able to void their bladder during training or competition, they should avoid consuming beverages close to an event or training session. Many athletes choose to follow a low residue diet prior to competition days to minimize gastrointestinal content and possibly avoid a bowel movement on the day of the event(1).