Ever felt tired, hungry, or uncomfortable halfway through a workout?
What you eat before exercise can make a difference in how you feel and perform. Your body needs fuel to stay active, and choosing the right foods can help give you energy without leaving you too full.
Why You Need Fuel
Food gives your body energy to exercise.
Carbohydrate rich foods are important because they are a quick source of energy. Foods like fruit, bread, rice, cereal, and oats are good sources of carbohydrates.
Protein is also important because it helps support your muscles. Foods like yogurt, cheese, eggs, milk, chicken, and peanut butter are good sources of protein. However, you don’t need a big amount of protein immediately before exercising.
When to Eat
2-4 hours before exercise: have a normal, balanced meal with carbohydrates, protein, and fruits and veggies. Chicken, rice, and veggies, or a sandwich are great options.
1-2 hours before exercise: choose a smaller, easy to digest meal like yogurt or oatmeal with fruit, toast and peanut butter.
30-60 minutes before exercise: eat light snacks like bananas, smoothies, protein or granola bars, cereal with milk, or applesauce.
As you get close to the time of exercise, choosing simpler, easy to digest foods that are high in carbohydrates (bread, rice, fruit, oats) will give your body the energy it needs to exercise without making you feel overly full or sluggish.
What to Avoid
Never exercise on an empty stomach. Even the smallest snack like a banana can reduce the risk of you getting lightheaded, weak, or dizzy during exercise.
Avoid large meals or extremely fatty or greasy foods. These can cause stomach upset and leave you feeling too full and sluggish to exercise and perform at your best.
Don’t Forget Water!
Hydration is incredibly important for exercise. Drinking water throughout your day can help you start your workout properly hydrated.
The Bottom Line
Eat enough to fuel your activity, and choose foods that give you energy.
