a meal representative of what an endurance athlete should eat 2 to 4 hours before an event is,

It’s important to fuel your body before an event. The meal you eat 2-4 hours before will have a significant impact on how well you perform and the recovery time afterwards. As an endurance athlete, what should you be eating? A typical pre-event meal for an endurance athlete is high in carbohydrates and protein, with some vegetables or fruit thrown in if possible. It’s recommended that this meal contain around 400 calories per serving (or 800 calories for those who are training more than 8 hours per week). Having a good balance of carbs/proteins within a couple hours of exercise can help reduce muscle soreness post workout! Proteins and Carbohydrates are both important. Protein will help you feel fuller for longer, giving more energy during workouts (and in recovery). Carbs give your body the fuel it needs to power through long duration activity like a triathlon or marathon. You can also include some vegetables with this meal – they’re cheap, easy to prepare, loaded with vitamins and minerals that boost performance! You should have a good balance of carbs/proteins within two hours before an event- try pasta and tuna salad! Instructions: eat high carb plus protein foods about two to four hours prior to participating in intense exercise; having enough food beforehand may reduce post workout muscle soreness because of higher calorie intake after working