Guidelines for eating before exercise depend on the duration, intensity and type of exercise. Individual preferences and gastrointestinal differences also play a major role in determining what to eat before exercise. What may be tolerable for some people may not work for others. The main objective for eating before exercise is to fuel your body with the proper nutrition while leaving your stomach empty of food while exercising.
Fatty Foods
Fat takes a long time to digest, and fatty foods delay emptying of the stomach. Avoid foods such as fried foods, fatty meats and dairy products, fast food and baked goods, which are typically high in fat. Choose foods that are higher in carbohydrate and low in fat, such as a bagel with small amount of cream cheese or peanut butter, energy bars or a sandwich for easier digestion. Right before exercise, drinking a sports beverage may be an acceptable alternative to eating food.
Fiber
Fiber delays stomach emptying, and it can cause stomach cramps if you eat too much fiber before exercise. Personal preferences of how much fiber is tolerable vary. Foods that have high fiber content include fruits and vegetables with peels, beans such as lentils, bars or cereal with added fiber. Before exercise, choose carbohydrates that are not high in fiber, such as breads, bagels, fruits without peels, cereal bars or yogurt.
Protein
Protein is needed for building muscles, but protein is not a main fuel for exercise. Carbohydrates and fat are the main sources for fuel during exercise. Protein takes a long time to digest, so eating a high-protein meal right before exercising is not recommended. Eat a mainly carbohydrate snack or meal with a small amount of protein. Examples can include cereal and low-fat milk or yogurt, a sandwich with lean meat or peanut butter, or pasta with a moderate amount of meat sauce.
Timing
Deciding what to eat before exercise depends on how much time you have before the workout and what you ate earlier in the day. Large meals can typically be eaten three to four hours before exercise, while smaller meals can typically be eaten two hours before exercise. Snacks may be eaten less than two hours before. Make sure you eat healthfully in the hours leading up to exercise. It is important to exercise with enough energy in your system.
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