What is best to eat and drink before physical training?

I have a 3 hour physical coming up that encompasses everything from cardio to strength training.
What is best to eat the day/night before, the morning of and what to snack on and drink during?

Thank you in advance




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Basically you want a lot of Carbs / Complex carbs and some protein. A good idea would be things like:

Bananas / Apples
Meats (low in saturated fats)
Pasta
Potatoes
Fish
Cereals
Lucozade sport about 30 mins before / during workout

And make sure you have plenty of water. If you have any Whey Protein then take some about 2-3 hours before training and then again after

get yourself whole grain oatmeal with full fat milk, brown sugar and whack two bananas in there, breakfast of kings!

IF your training for 3 hours then you simply will have to consume a source of nutrition during your workout, post workout you will want to eat starchy carbs such as potatoes and pasta. you also want 50-70g of protein. so an ideal post workout meal should be eaten an hour before and could be something like rice with new potatoes and fish or chicken. If your cardio routine is hard then perhaps you could take some sports drink such as gatorade, but try to stay away from sports drinks because they can weaken your bones, only use them in strenuous workouts. other wise pile the water down your so you are fully hydrated, when you hydrated your up to 33% percent stronger. during you workout also eat a bannana or you could take a shske with carbs in it, these will provide you with potassium and electrolite carbs which fuel your energy. within about 30-40 minutes of finishing your workout, eat your main meal with your largest source of protein for the day, you can eat alot of of protein in this meal around 80g in order to fuel the repair of you muscles! hope that helps!!