What is the recommended timing and composition for a pre-competition meal?

The recommended timing and composition for a pre-competition meal focuses on providing the necessary fuel for optimal performance during athletic events. A meal consumed four hours before the competition allows enough time for digestion, ensuring that energy levels are maintained without discomfort during physical activity.

A bowl of wheat pasta with meat sauce provides complex carbohydrates, which are essential for sustained energy release, while low-fat milk contributes protein and calcium, important for muscle function and overall nutrition. Orange juice adds a source of simple carbohydrates and hydration, which is beneficial prior to rigorous physical activity. The combination of macronutrients in this option supports both energy requirements and muscle maintenance, aligning perfectly with the best practices for pre-competition nutrition.

In contrast, the other options either do not provide adequate timing or balance of nutrients. A protein shake immediately before the game may not offer sufficient carbohydrates for energy and can upset digestion if consumed too close to competition. A heavy steak dinner the night before could be difficult to digest and does not provide the necessary carbohydrates for immediate energy needs. Fast food burgers an hour before the game would likely lead to feelings of sluggishness and could cause digestive issues due to their high fat content and low nutrient density.