Lawrence is a long distance runner on the school’s track and field team. Proper nutrition is very important for athletes so Lawrence wants to make the right food choices before a big track meet. Given what you know about how food is broken down to provide energy in the body, which is the best choice for Lawrence to eat before his event?

a supplement bar that provides 500 Calories composed of complex sugars
a candy bar that provides 500 Calories composed of simple sugars
a protein shake that provides 500 calories composed of complex sugars
a fruit smoothie that provides 500 calories of simple sugars