Craig Is a College Junior Who Is on the Cross-Country

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
Craig and the dietitian discuss ways in which he can stay hydrated. Which strategy would be the best option for a training session that lasts longer than an hour?

A) Consume at least 250 mg of caffeine before workout.
B) Consume a sugar-sweetened beverage before workout.
C) Consume primarily water during workout.
D) Consume primarily carbohydrate during workout.
E) Consume water and beverages that provide sodium and carbohydrate during workout.