An athlete has a 10:00 AM moderate-intensity training session. Which pre-exercise meal timing and composition follows best practice?

A small high-fiber legume-heavy meal eaten 15 minutes before exercise to top up glycogen and provide fiber for sustained energy during the session, such as chickpea stew with brown rice.

A very large high-protein, high-fat meal eaten immediately before exercise to provide slow-release energy during training and to maximize muscle growth opportunities in the acute pre-exercise window.

A high-carbohydrate meal with moderate protein consumed around 6:30–8:00 AM (2–3.5 hours before exercise), for example oatmeal with banana and yogurt, allowing digestion and glycogen availability.

No food all day before training to force the body into fat-adaptation, with only water allowed to avoid any gastrointestinal burden during exercise.