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Should I Eat Before Exercising?

By Carol Buonnano, Nutrimedy Staff


What you eat, when you eat, and if you eat at all can have an effect before, during and after you exercise. Not eating prior to a workout can leave you feeling hungry, lightheaded and sluggish. This is why its generally recommended you eat a carbohydrate rich snack or meal 1-4 hours before exercising. If you plan on exercising within an hour of

eating, it’s recommended that you keep the meal light and small.


Pre-workout fuel suggestions include:


* A peanut butter and banana sandwich or a PB&J

* Greek yogurt with berries

* Oatmeal with low-fat milk and fruit

* Whole-grain cereals or bread

* Banana


It’s equally important to consider what to eat after a workout to repair and rebuild your muscles. It’s recommended that you eat within an hour of your workout.


Post-workout fuel suggestions include:


* Low-fat chocolate milk

* Low-fat yogurt with berries

* Recovery smoothie


Try this recipe for a post-workout smoothie from from Fit and Well:


Berry Smoothie


  • 1 cup of almond milk

  • ½ frozen banana

  • 1 scoop vanilla protein powder

  • ¾ cup frozen mixed berries

  • 2 big ice cubes

*Add a half cup of oats to bulk up the smoothie for a low-cal meal if desired.



https://www.fitandwell.com/features/post-workout-smoothies-protein


https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506#:~:text=Be%20well%20fueled%20going%20into,or%20lightheaded%20when%20you%20exercise


https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition