What to eat before exercise


There are a few standby questions that people often ask nutritionists and one of them is definitely what to eat and when. I’m happy to answer because the timing of what you eat can make a big difference on how you perform during and after an activity. According to the American Dietetic Association, the goal of pre-exercise nutrition is to

( A) eat a carbohydrate dense snack or meal to boost muscle stores ( meal replacement shakes work if your stomach is upset)
(B) add small amounts of protein to your meals to repair your muscles and ease soreness after, and finally (C) make sure the meals are low-fat and low fiber for better digestion.
Below are some examples of what to eat 3- to 4 hours before your workout:
  1. Peanut butter & honey on toast
  2. Low fat cottage cheese + crackers with almond butter and fruit.
  3. Turkey sandwich with Swiss or low-fat cheese, + fruit and a sports drink
  4. Low fat tuna melt+ fat free yogurt and a piece of fruit
  5. Oatmeal with brown sugar and a banana
And 30 to 60 minutes before the workout:
  1. Piece of fruit ( i.e banana w/peanut or almond butter)
  2. Sports drink ( only if exercising for more than 1 hour) , water if not
  3. A jam sandwich
  4. Sports gels if engaging in intense, prolonged ( over 60-90 minutes)
Combined with proper hydration, proper nutrition will definitely enhance your workout and its results!

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