Eating and exercise: five tips to maximize your workouts

Knowing when and what to eat can brand a departure in your workouts. Empathise the connection betwixt eating and practise.

By Mayo Clinic Staff

Eating and exercise go hand in hand. When and what you eat tin be important to how you experience when you exercise, whether it's a casual conditioning or training for a competition. Consider these eating and exercise tips.

1. Consume a healthy breakfast

If you exercise in the morning, get up early plenty to cease breakfast at least 1 hour before your workout. Exist well fueled going into a workout. Studies propose that eating or drinking carbohydrates earlier exercise can ameliorate workout performance and may let you to work out for a longer time or at a higher intensity. If yous don't eat, yous might feel sluggish or lightheaded when y'all practice.

If you program to exercise within an hr after breakfast, eat a light breakfast or drink something such equally a sports potable. Focus on carbohydrates for maximum energy.

Good breakfast options include:

  • Whole-grain cereals or bread
  • Low-fat milk
  • Juice
  • A assistant
  • Yogurt

And call up, if you normally have java in the mornings, a loving cup before your conditioning is probably OK. Also know that anytime yous try a food or beverage for the first time before a workout, you take chances an upset stomach.

two. Lookout man the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:

  • Large meals. Eat these at least 3 to 4 hours before exercising.
  • Pocket-size meals or snacks. Eat these about 1 to three hours before exercising.

Eating as well much earlier y'all exercise can leave yous feeling sluggish. Eating too piffling might non give y'all the free energy you need to keep feeling potent throughout your workout.

3. Snack well

About people tin can eat small-scale snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't requite you added energy if your workout lasts less than 60 minutes, simply they may forestall distracting hunger pangs. If your conditioning is longer than lx minutes, you may do good by including a carbohydrate-rich food or beverage during the workout. Good snack options include:

  • An energy bar
  • A assistant, an apple or other fresh fruit
  • Yogurt
  • A fruit smoothie
  • A whole-grain bagel or crackers
  • A depression-fat granola bar
  • A peanut butter sandwich
  • Sports drinkable or diluted juice

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Swallow later you practice

Fuel your torso for everyday operation

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To assistance your muscles recover and to supervene upon their glycogen stores, eat a repast that contains both carbohydrates and protein within ii hours of your do session if possible. Consider a snack if your repast is more than two hours away. Good mail service-workout food choices include:

  • Yogurt and fruit
  • Peanut butter sandwich
  • Low-fatty chocolate milk and pretzels
  • Postal service-workout recovery smoothie
  • Turkey on whole-grain staff of life with vegetables

v. Drink upwards

Don't forget to drink fluids. Yous need acceptable fluids before, during and after practise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that y'all:

  • Drinkable roughly 2 to iii cups (473 to 710 milliliters) of h2o during the 2 to 3 hours before your workout.
  • Drinkable nearly 1/two to 1 cup (118 to 237 milliliters) of water every 15 to xx minutes during your workout. Adjust amounts related to your body size and the weather.
  • Drink roughly two to 3 cups (473 to 710 milliliters) of h2o after your workout for every pound (0.5 kilogram) of weight you lose during the conditioning.

Water is generally the best way to replace lost fluids. Only if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body'due south electrolyte residuum and give yous a scrap more energy considering they contain carbohydrates.

Allow experience be your guide

Keep in mind that the length and intensity of your activity volition make up one's mind how often and what you lot should eat and drink. For example, you'll need more energy from food to run a marathon than to run or walk a few miles. And endeavor non to include whatever new products in your diet earlier a long-duration sports event. It'due south best to have previous experience to see how your system handles the nutrient.

When it comes to eating and practice, everyone is different. So pay attention to how y'all feel during your workout and to your overall performance. Let your experience guide yous on which pre- and post-exercise eating habits work best for you lot. Consider keeping a journal to monitor how your torso reacts to meals and snacks then that you lot tin can arrange your diet for optimal performance.

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Dec. 18, 2021

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