Pre-Workout Fuel

It is critical to keep your body well nourished and fueled to get the most benefit from your workouts. But what should you eat and when should you eat it? What and when you eat depends on the kind of exercise you are going to do. 

People who exercise in the morning should rise early enough to eat a healthy breakfast before running, jogging, walking or other exercise. You will need to replenish your blood sugar and hydrate your body. Drinks some water when you first wake up and eat a variety of fresh fruits and whole grain foods. Eat breakfast about 2 hours before you plan to start your morning exercise routine. If you are going to eat 1 hour or less prior to exercising, eat a light breakfast of fresh fruit like bananas or grapefruit, orange juice and whole wheat toast.  

Many people like to take advantage of their company fitness center during their lunch break. Before heading to the fitness center or gym on your lunch break, eat a small whole-grain pasta salad and drink a glass of water no sooner than 2 hours prior to working out. If you don’t have time to digest a light lunch before your workout, eat a snack of whole wheat crackers and hard cheeses or fruit and yogurt before exercise. These foods can provide the complex carbohydrates and other nutrients your body needs. Carbohydrates are essential for energy, so don’t skip a snack before a workout. For late afternoon workouts, add some protein to your pre-workout meal. Natural peanut butter, turkey, white meat chicken or beans are a good source of protein. 

Avoid eating a heavy meal less than 3 hours before working out. The less time between the time you eat and the time you plan to begin your workout, the less you should eat. If you’re in a rush, grab some fresh fruit, cheese and whole grain crackers. Carbohydrate-rich foods are easy to digest and provide all the energy your body needs for stamina. Drink plenty of water before, during and after your workout to avoid dehydration.