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â eggs, oatmeal (or whole grain cereal, or a piece of wheat toast with peanut butter), and fresh fruit or juice. Also, beware of coffee or other caffeinated drinks before the test as they tend to have the same detrimental effects as sugar, with unpredictable boosts of energy/jitters followed by crashes and fatigue.
The longer you have to digest, the more you can eat at the pre-exercise meal. 1  1 hour to digest before exercise 1 gram carbohydrate/kg body weight. 2  2 hours to digest before exercise 2 grams carbohydrate/kg body weight.3  3 hours to digest before exercise 3 grams carbohydrate/kg body weight.ome athletes like to know the specifics of what they should eat before a workout â and the guidelines are very specific. Most people just use the âtrial and errorâ method until they figure out the eating schedule that works for them.