What is the recommended pre-exercise nutrition for endurance athletes?

• A. No meal
• B. High fat meal
• C. High carbohydrate meal
• D. High protein meal

Answer: (C)

Fuels before endurance work should come mainly from carbohydrates. Carbs provide the quickest and most available source of glucose for working muscles and the brain, helping to keep energy levels steady and delaying fatigue during long efforts. A meal rich in carbohydrates taken a couple of hours before exercise tops up liver and muscle glycogen stores, so you’re less likely to “hit the wall.”

A high-fat pre-exercise meal digests more slowly, can empty the stomach more slowly, and often leads to discomfort or sluggishness during activity, so it isn’t ideal for pre-event fueling. Protein, while important for recovery and repair, isn’t the primary energy source the body relies on during endurance tasks. Skipping a meal reduces the energy supply and can impair performance.

So, a high carbohydrate meal is the best choice to support endurance performance before exercise.