1. Eat a healthy breakfast
Breakfast
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout.
Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel slow-moving or lightheaded when you exercise.
If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink. Focus on carbohydrates for the most energy.
Good breakfast choices include:
- Whole-grain cereals or bread.
- Low-fat milk.
- Juice.
- A banana.
- Yogurt.
And remember, if you usually have coffee in the morning, it’s probably OK to have a cup before your workout. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.
2. Watch the portion size
Be careful not to overdo it when it comes to how much you eat before exercise. General guidelines suggest:
- Large meals. Eat these at least 3 to 4 hours before exercising.
- Small meals or snacks. Eat these about 1 to 3 hours before exercising.
Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout.
