Which description best matches a healthy pre-competition meal and appropriate timing?

• A. A high-fat meal immediately before activity.
• B. A light sugary snack 5 minutes before.
• C. A carbohydrate-rich meal with moderate protein 2–4 hours before activity, low in fat and fibre.
• D. A high-protein low-carb meal 6 hours before.

Answer: (C)

Getting the timing right for a pre-competition meal is essential to fuel performance while avoiding stomach upset. Carbohydrates are the body’s main energy source during most sports, so a meal that’s rich in carbohydrates provides readily available glucose stores. Adding a moderate amount of protein helps with muscle maintenance without weighing you down. Keeping fat and fibre low reduces the risk of digestive discomfort and slow digestion during activity, allowing energy to be available when you need it.

The best option matches these ideas by recommending a carbohydrate-rich meal with moderate protein 2–4 hours before activity. This timing gives the body enough time to digest and store glycogen so energy is ready, while minimizing the chance of GI issues during performance. In contrast, a high-fat meal right before activity can slow gastric emptying and cause discomfort; a light sugary snack only 5 minutes before won’t provide sustained energy and can cause a spike-and-crash; a high-protein, low-carb meal well before the event may leave you with insufficient carbohydrate energy during activity.