What is the recommended carbohydrate-to-protein ratio during pre-exercise loading?

The recommended carbohydrate-to-protein ratio during pre-exercise loading is typically between 2:1 to 4:1. This ratio is supported by research indicating that a higher carbohydrate intake relative to protein helps to maximize glycogen stores in muscles, which is crucial for endurance activities and prolonged exercise performance. The presence of carbohydrates provides the necessary fuel to sustain energy levels, while protein aids in muscle repair and recovery. This balance is especially important because it supports not just performance during the event but recovery afterward as well, by promoting both energy availability and muscle maintenance.

A ratio higher than 4:1 may not provide the body with adequate carbohydrates to support sustained energy levels in competitive scenarios, while lower ratios (such as 1:1 to 2:1) would not optimize glycogen stores as effectively before an intense exercise session. Thus, the recommended range from 2:1 to 4:1 is ideal for athletes looking to enhance performance through proper nutrition before exercise.