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We all want to get the most out of our workout, but it is easy to overlook some important factor- what you eat before beginning to exercise!

Remember the timing for taking your meals and snacks is crucial too:

  1. Meals: At least one hour before you begin to workout
  2. Snacks: 30-60 minutes before you work out
  3. Do not eat within 30 minutes before your workout, before there will not be enough time for your body to digest the food. If you do so, your stomach will compete for energy for digestion, which might leave you with low-energy and also might cause GI distress.

Avoid having heavy meals before working out, because more of your blood gets shuttled towards your digestive organs to help you digest and metabolize the meal. This could cause you stomach cramps once you start exercising as it requires blood flow to your peripheral muscles.

Now, let’s dive into the benefits that eating the right foods could bring you:

Meals: Carbohydrate higher in fiber along with protein

A long-acting source of energy with protein to provide muscle-building amino acids during your workout and carbohydrate to boost your energy.

For example:

  • Whole grain pita with low fat swiss cheese, Tomato, Cucumber, and spinach
    • Roasted sweet potatoes with chicken
    • Granola with Greek yogurt
    • Whole grain toast with tuna salad and sliced Cucumbers
Best pre-workout meals and snacks

Snack: Quick carbs

Light and easy-to-digest carbs are great for snacking as they can be soon ready to be used for the activity.

Examples of pre-workout snacks:

  • Whole wheat toast with peanut butter/ jam
    • Mixed berries smoothie
    • Banana
    • Energy bar
    • Apple with nut butter
Best pre-workout meals and snacks

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