It's also important to focus on eating balanced meals of throughout the day to boost glycogen stores and protein intake. Read on to learn why you may need to eat before your workout, what your snack should include, and a few tasty pre-workout snack ideas. Food is fuel for your body. Whether you want to improve endurance or strength, prioritizing proper nutrition before exercising can help you reach your goals.

Having a snack before working out may prevent you from feeling dizzy or lightheaded. Fasting before your workout means you have less energy glucose to start. Working out in this state may then burn through your glucose stores too quickly, causing your blood sugar levels to drop, which might make you feel dizzy.

Eating before your workout keeps you focused and supports your post-workout recovery. Lack of energy, weak muscles, and poor training because you skipped your pre-workout fuel may increase your risk of injury. While it's beneficial for the general population to focus on balanced nutrition throughout the day to support overall energy, having a snack before a workout isn't necessary for everyone.

The average exerciser will likely have adequate energy from their previous meal or snack to fuel their workout. However, there are certain populations such as endurance athletes that may want to consider implementing a specific pre-workout snack into their routine. What you include in your snack depends on when you workout.

Adequate amounts of carbohydrates are especially important for physical activities that require endurance, like running, swimming, or playing basketball. According to the International Society of Sports Nutrition, a pre-workout snack containing carbohydrates with protein may improve muscle strength and body composition.

This is true for both endurance and strength training workouts. Consuming carbs and protein before you workout improves performance and lessens muscle damage. However, the exact components of your pre-workout snack really depend on the timing between your snack and your workout.

Or at least not a large meal filled with lots of protein and fat. Eating too much before exercising may cause a stomachache. When it comes to pre-workout snacks, you may need to experiment to find the foods, nutrients, and timing that work best for your body. Good pre-workout snacks should include foods you like to eat.

Pre-workout snack ideas include:. Have a glass of water with your snack and drink water whenever you feel thirsty so you're adequately hydrated for physical activity. Working out is good for your body, but you may be doing yourself a disservice if you workout on an empty stomach.

A pre-workout snack keeps energy levels up, hunger pangs away, and makes your workout so much better. Eating before exercising may help you workout harder or longer so you can achieve your goals. Make sure your snacks contain carbs and protein to gain the most benefits.

And, keep your snacks simple so they easily fit into your usual routine. Pre-workout snacks are important because they supply your body with the energy it needs to exercise; however, not all people require specific pre-workout snacks.

If you are exercising for long periods of time or did not consume a meal in the few hours before your workout, the energy from a pre-workout snack can ensure you hit peak performance. It also prevents muscle fatigue and dizziness and may lower your risk of injury.

Ideally, you should eat your pre-workout snack hours before exercising. If you have little time in between eating and working out, keep your snack small with easy-to-digest carbs and protein. How much you eat before a workout depends on the timing of your snack and your workout of choice.

In general, the Academy of Nutrition and Dietetics recommends that you keep your snacks to calories or less. Note that some athletes may require more fuel to support their workouts. Abazarfard Z, Salehi M, Keshavarzi S.

The effect of almonds on anthropometric measurements and lipid profile in overweight and obese females in a weight reduction program: A randomized controlled clinical trial.

J Res Med Sci. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. Porter JW, Pettit-Mee RJ, Ready ST, et al.

Post meal exercise may lead to transient hypoglycemia irrespective of glycemic status in humans. Front Endocrinol Lausanne. Close GL, Sale C, Baar K, Bermon S.

Nutrition for the prevention and treatment of injuries in track and field athletes. Int J Sport Nutr Exerc Metab. Mohr C. Academy of Nutrition and Dietetics. Timing your pre- and post-workout nutrition. Kerksick C, Harvey T, Stout J, et al. Journal of the International Society of Sports Nutrition.

PennState Extension. Sports nutrition for all ages. Published April 13, Miller EA, Gorman KA, Spicer MT, Eckel LA, Ormsbee MJ. It can also make you more likely to injure yourself. And even if none of these things happen, skipping food can negatively impact your performance and reduce your gains.

But I know that realistically you won't always have the time or desire to eat before a workout. On nights when you're scrambling to get from the office to your favorite studio for that p.

class it might feel impossible to squeeze in a snack on the way. And what do you do if you're a morning workout person who doesn't like to eat breakfast? Psst: It's fine not to eat breakfast despite all that most-important-meal-of-the-day talk. The truth is that for most people it's OK to work out on an empty stomach though I would not recommend doing so if you have blood sugar issues.

So if you can't even grab a protein bar or the idea of forcing down a bite makes you want to gag, that's all right. But ideally you should fuel up before you work up a sweat—and definitely, definitely drink water before, during, and after. Here's how and what to eat before a workout.

The ideal time to eat is between 30 minutes to three hours before your workout. That way you're not still digesting when you hit the gym floor, but you haven't gone and used up all those helpful calories yet.

Having said that, your workout plan can be customized. You may have to experiment to see which time frame does your body good. If you're working out first thing in the morning you probably won't be able to eat a whole meal before you hit the gym.

A small snack or mini-breakfast should suffice. I like to start sipping on this protein-packed green smoothie 30 minutes to an hour before I hit the gym and finish the other half when I'm done.

If you are exercising later in the day, I recommend having a snack 30 minutes to an hour before your workout or working out two to three hours after a well-balanced meal.

It's best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning.

According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of appropriate hydration, while dark-colored urine think apple juice indicates a deficit in H The goal here is to minimize dehydration—which can cause low energy and muscle cramps or spasms —without drinking too much water, which isn't easy to do but can be dangerous.

You should also try to stay hydrated throughout your workout. Consider drinking one cup of water for every 15 to 30 minutes of intense physical activity, especially if you are sweating profusely or are training in a heated environment.

Again this may take a bit of experimentation until you find what works best for your body. When we eat them , they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity.

Your muscles store glucose in the form of glycogen and dip into these reserves when you're putting them to work.

When it comes to what to eat before a workout, eating carbs before you exercise ensures that you'll have extra glucose on hand if you need it to replenish those glycogen stores. If you're strapped for glucose during your workout you'll likely feel weak and tired, and will be tempted to call it quits and take a nap.

Some carbs I recommend eating before a workout for quick energy include a granola bar, a piece of fruit, oatmeal , crackers, a rice cake, or a piece of toast.

In addition to carbs it's a good idea to consume a little bit of protein before your workout—especially if you are doing weight training. When we do strength-training exercises such as lifting weights , we create small tears in our muscle fibers.

When you rest, your body repairs those micro-tears, building up your muscles bigger and stronger than they were before—and it needs protein to do it.

Go for sources of protein that are easy to digest like nuts, Greek yogurt, a slice of turkey, a hard-boiled egg, or a glass of regular or soy milk. And be sure not to eat too much so you don't get an upset stomach halfway through your workout. By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin.

You need to eat after a workout. Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise. Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training.

Plus, food contains electrolytes which are minerals that your neurons need to fire properly which you lose when you sweat. When you don't eat after a workout you can end up fatigued and battling low blood sugar. You're also inhibiting your body's repair process.

If you routinely skip eating after a workout it will be harder to reach your fitness goals. Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away.

Don't stop drinking just because you're done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology. If you want to get all scientific about determining your fluid needs post-workout trust me, I love to go there you'll need to bust out that smartphone calculator.

Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you've lost. Do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status.

Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity.

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Oatmeal with Berries and Nut Butter Oatmeal is a fantastic pre-workout meal option because it is a rich source of complex carbohydrates. Top with mixed berries and a spoonful of nut butter.

Enjoy immediately or let it cool and store in the fridge for a ready-to-go pre-workout meal. Greek Yogurt Parfait Greek yogurt is an excellent source of protein and calcium , making it a great pre-workout meal choice. Repeat the layers until you reach the top of your container.

Enjoy immediately or store in the fridge for up to 2 days. Banana and Nut Butter Toast Banana and nut butter toast is a quick and easy pre-workout meal that provides a balance of carbohydrates, protein, and healthy fats.

Recipe: 2 slices of whole-grain bread 1 medium banana 2 tablespoons nut butter Optional toppings: chia seeds, honey, or cinnamon Instructions: Toast the whole-grain bread to your desired level of crispiness. Spread nut butter evenly on each slice of toast. Slice the banana and place the slices on top of the nut butter.

Add optional toppings, such as chia seeds, honey, or cinnamon, for added flavor and nutrition. Enjoy immediately. Veggie Omelet with Avocado Eggs are a high-quality source of protein and contain all nine essential amino acids , making them an ideal pre-workout meal.

Heat olive oil in a non-stick skillet over medium heat. Add the mixed veggies to the skillet and sauté until they are softened and slightly browned.

Pour the whisked eggs over the veggies and let the mixture cook for minutes until the edges are set. Sprinkle the shredded cheese if using evenly over the eggs and veggies. Fold the omelet in half and cook for another minute, until the cheese is melted and the eggs are fully cooked.

Again this may take a bit of experimentation until you find what works best for your body. When we eat them , they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity.

Your muscles store glucose in the form of glycogen and dip into these reserves when you're putting them to work. When it comes to what to eat before a workout, eating carbs before you exercise ensures that you'll have extra glucose on hand if you need it to replenish those glycogen stores.

If you're strapped for glucose during your workout you'll likely feel weak and tired, and will be tempted to call it quits and take a nap. Some carbs I recommend eating before a workout for quick energy include a granola bar, a piece of fruit, oatmeal , crackers, a rice cake, or a piece of toast.

In addition to carbs it's a good idea to consume a little bit of protein before your workout—especially if you are doing weight training. When we do strength-training exercises such as lifting weights , we create small tears in our muscle fibers. When you rest, your body repairs those micro-tears, building up your muscles bigger and stronger than they were before—and it needs protein to do it.

Go for sources of protein that are easy to digest like nuts, Greek yogurt, a slice of turkey, a hard-boiled egg, or a glass of regular or soy milk. And be sure not to eat too much so you don't get an upset stomach halfway through your workout.

By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin. You need to eat after a workout. Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise.

Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes which are minerals that your neurons need to fire properly which you lose when you sweat.

When you don't eat after a workout you can end up fatigued and battling low blood sugar. You're also inhibiting your body's repair process. If you routinely skip eating after a workout it will be harder to reach your fitness goals.

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away.

Don't stop drinking just because you're done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology. If you want to get all scientific about determining your fluid needs post-workout trust me, I love to go there you'll need to bust out that smartphone calculator.

Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you've lost. Do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status.

Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity. If you aren't able to eat a full meal right away have a snack after your training, then a full meal a few hours later. Remember, you've blown through that glycogen and torn up your muscles.

Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein. When it comes to what to eat after a workout for athletes doing intense weight training for long periods of time 45 to 90 minutes , you may require a little bit of extra protein especially if your goal is to build muscle.

You can customize your protein needs using the formula below. Do some trial and error to see how you feel after tweaking your protein intake while paying attention to how you're feeling keeping in mind signs that you might need more protein in your diet.