Preworkout Diet

The food you eat is essential energy you need to perform well in your workouts. The type of foods you need to eat and how soon you eat before a workout depends on the type of exercise you are getting, your current fitness level and what your workout goals are. Eating the right foods will maximize your performance during the exercise and the benefits you receive from it.

Cardiovascular Exercise

Author and endurance runner Matt Frazier is so obsessed with nutrition for workout performance that he changed to an all-vegetarian diet to improve his marathon times. Frazier recommends you consume carbohydrates and proteins before you exercise in a ratio of 3:1. You should consume these macronutrients in an easily digestible form, such as a protein shake. A small amount of fat may also be useful, such as 1 tsp. of flaxseed oil, but fat consumption must remain limited.

Strength Training

When you are weight training, post-workout nutrition is far more important than pre-workout diet for muscle growth. However, weight training does demand a great deal of energy from your muscles in the form of glycogen. Glycogen is a simple carbohydrate that your muscles use to generate energy, so eating a small meal with simple sugars before a workout is best for strength training to give you the energy you need.

Size of Meal

The size of the meal you eat determines how soon after you should work out. If you eat a large meal, wait three to four hours before you exercise. A small meal requires two to three hours of digestion before the exercise, and a small snack can be eaten within an hour of working out. Eating too much food too soon before your workout can lead to gastrointestinal problems.

Supplements

Taking nutritional or energy supplements before your workout may benefit you. Though the main macronutrients you need to perform are carbohydrates, proteins and fats, your body also needs a daily supply of vitamins and minerals to function properly. Taking a small amount of a performance enhancer like caffeine can improve the quality of your workout as well, though it must be consumed in an easy-to-digest form and always in moderation.