What is the best practice for pre-exercise meals?

• A. Skip meals to avoid GI upset.
• B. Eat a large high-fat meal immediately before exercise.
• C. Have a meal high in protein only.
• D. A light, easily digestible meal containing carbohydrates and some protein 1–3 hours before exercise to energy and prevent GI upset.

Answer: (D)

Having a light, easily digestible meal that contains carbohydrates and some protein 1–3 hours before exercise provides readily available energy while supporting muscle maintenance, with enough time for digestion to reduce the risk of GI upset. Carbohydrates supply glucose for quick energy during activity, and a little protein helps with satiety and amino acids for later recovery. The timing lets the stomach empty enough before you start moving, which lowers the chance of cramps or discomfort. Skipping meals can leave you with low energy and blood sugar; a large high-fat meal slows digestion and often causes GI distress during workouts; a protein-only meal may not supply the needed carbohydrates for energy.