I've worked with countless athletes and active women over 20+ years, many preparing for competitive events, and here's what consistently worked: eating 3-4 hours before an afternoon start (around 10am-11am for a 2-3pm event) with easily digestible carbs and moderate protein kept energy stable without any GI distress. That timing window allows full digestion while maintaining blood sugar stability--something I emphasize heavily in my glycemic index work with clients. I'd typically recommend something like white rice with grilled chicken and a small amount of cooked carrots (low fiber, easily absorbed), then just water or a sports drink closer to game time. The key is pairing that moderate-GI carb with lean protein to slow absorption and prevent the blood sugar crash, exactly like I teach in my nutrition coaching. Going low-residue means skipping the fiber-rich foods I normally champion (whole grains, raw veggies), but competition day is about performance, not optimal nutrition--you eat clean the other 364 days.
A low-residue pre-competition meal should be eaten 2-3 hours before an event to maintain energy stability, ensuring digestion is complete and minimizing discomfort. This meal should focus on carbohydrates and moderate protein for sustained energy. This strategy resembles effective project management in business, where timely execution and preparation, like thorough market research before a product launch, are crucial for success.