Some people assume that they should never eat before a workout; however, that is a myth that may cause you to lose muscle.  Your body needs fuel in order to exercise and the right fuel can increase the benefits of your exercise routine.  By eating the right foods at the right time before a workout, you can lose fat, build muscle and improve your overall health – – all of the things that you want to achieve by working out.  Avoiding eating prior to a workout is not a smart way to maintain good health.  Knowing what to eat and when to eat it is essential to increases the healthy benefits of exercise.

How long should you wait before you exercise after eating?

According to the Mayo Clinic, the size of the meal you are eating determine the length of time between eating and exercising.  For example, if you eat a large meal, you should not exercise for three or four hours after finishing your meal.  However, if you eat a small snack, you can exercise within an hour of finishing your snack.  A small meal requires two to three hours before exercising.

What should you eat before exercising?

Most people find that if the eat a large meal, they feel sluggish and lack the motivation to exercise.  However, eating a light snack can give you a boost of energy while also giving you the fuel your body needs while exercising.  Good snacks include:

• Protein or energy bars
• Low-fat granola bars
• Peanut butter crackers or sandwiches
• Fresh fruit, specifically including bananas
• Fruit smoothies
• Yogurt
• Whole grain cereals, bread and crackers
• Low-fat milk
• Unsweetened cereal and skim milk
• Baked sweet potato

What not to eat before exercising?

Just like there are foods that can help you make the most out of your exercise routine (i.e. bananas, whole grains, protein, etc.), there are certain foods that you should avoid right before working out.

• Pasta, rice and potatoes are good sources of carbohydrates for energy; however, if you eat these they should be eaten plain or with a light tomato-based sauce.  Avoid cream sauces, seasonings and spices as well as fried foods such as French fries.
• No deep-fried or high-fat foods (they make you feel sluggish because your body cannot turn them into energy as quickly and can cause bloating).
• High-fiber foods such as nuts, seeds and high-fiber fruits and vegetables can cause gastrointestinal discomfort.
• Avoid sugary foods because while they may give you a quick boost of energy, the simple carbohydrates do not provide the sustained energy that is required for a good workout.  Avoid citrus drinks and sodas too.
• Spicy foods may be a great way to get your taste buds in gear; however, they could give you indigestion and heartburn once your begin exercising.
• Avoid salt and salty foods right before excising to prevent dehydration that can lead to cramps and headaches.

The number one item you must consume when exercising . . .

Speaking of hydration, the number one thing you must consume before, during and after exercise is water.  Your body must have hydration in order to avoid cramps during and after exercise.  Drinking plenty of water is one of the most important things you can do in order to maximize your exercise routine.

Image credit: John Schilling

Sources: Mayo Clinic,  US News

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