Eat carbs before practice based on timing: one gram per minute before you start. Sixty minutes out, eat 60 grams (a banana plus toast). Thirty minutes out, eat 30 grams (a banana). Most athletes should aim for that 30-minute window.
The amount of minutes you have before practice is the amount of carbs you're going to eat. So if you have 60 minutes before practice, you're going to eat about 60 carbs. That could be like a banana and a piece of toast. If you got 45 minutes beforehand, you have about 45 carbs. That could be a banana and applesauce. If you got 30 minutes beforehand, you would need 30 carbs. That could just simply be a banana or a piece of toast. Most of you should be up about 30 minutes beforehand, so I'm not going to give you anything lower than that.
