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â eggs, oatmeal (or whole grain cereal, or a piece of wheat toast with peanut butter), and fresh fruit or juice. Also, beware of coffee or other caffeinated drinks before the test as they tend to have the same detrimental effects as sugar, with unpredictable boosts of energy/jitters followed by crashes and fatigue.
Endurance nutrition: how and what to eat before, during and after exercise? Pre-event meal warning: eat 3 hours before exercise. Both maltodextrin and sugar-based foods have corresponding high glycemic indexes which will elevate blood glucose and insulin release at similar rates.