Knowing when and what to eat can make a difference in your workouts. Understand the connection between food and exercise. Food and exercise complement each other. What you eat can be important to how you feel while exercising, whether it’s a casual workout or training for a competition. Consider these eating and exercise tips.

If you’re exercising in the morning, try to finish breakfast at least an hour before your workout. Eat well before you start training. Studies show that consuming carbohydrates before exercise can improve exercise performance, allowing you to work out longer. If you neglect to eat, you may feel sluggish while exercising.

If you plan to exercise within an hour of breakfast, have a light breakfast or drink something like a sports drink.


Good breakfast options include:

  • Whole grain cereals or bread
  • Low-fat milk
  • Juice
  • A banana
  • Yoghurt
  • Crepe

If you have a morning coffee routine, a cup of coffee before your workout probably won’t be a problem. Also, keep in mind the risk of stomach upset the first time you try a food or drink before a workout.

Be careful not to overeat before exercising. We can make a few suggestions:

  1. Main meals. Eat these at least three to four hours before exercise.
  2. Small meals or snacks. Eat these about one to three hours before exercise

Eating too much food before exercising can make you feel sluggish. Eating too little may not give you the energy you need to feel strong throughout your workout. In short, take care to keep the balance.

Most people can eat small snacks just before and during exercise. The key here is how you feel. If your workout lasts less than 60 minutes, snacks are eaten right before a workout probably won’t give you additional energy. But they can ward off distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by adding carbohydrate-rich food or drink during your workout.


Good snack options include:

  • An energy bars
  • A banana, an apple, or any other fresh fruit
  • Yoghurt
  • Fruit smoothie
  • Whole-grain bagels or crackers
  • A low-fat granola bars
  • Peanut Butter Sandwich
  • Sports drink or diluted juice
  • A healthy snack is significant if you’re planning a workout a few hours after a meal.

To help your muscles recover and replenish glycogen stores, eat a meal containing both carbohydrates and protein within two hours of your training session, if possible.

Good post-workout meal options include:

  • Yoghurt and fruit
  • Peanut Butter Sandwich
  • Low-fat chocolate milk and bagels
  • Post-workout recovery smoothie
  • Whole-grain bread
  • Do not forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

The American College of Sports Medicine recommends that you:

  • Drink roughly 2 to 3 glasses (473 to 710 millilitres) of water two to three hours before your workout.
  • Drink 1/2 to 1 glass (118 to 237 millilitres) of water every 15 to 20 minutes during your workout. Adjust amounts according to your body size and weather.
  • Drink about 2 to 3 glasses (473 to 710 millilitres) of water after training for every 0.5 kilograms you lose during training.


Water is often the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a little more energy as they contain carbohydrates.

Remember that the length and intensity of your activity will determine how often and what you should eat and drink. Try not to add new products to your diet before a long-term sporting event. It’s essential to have previous experience to see how your system processes food.

When it comes to food and exercise, everyone is different. So, pay attention to how you feel and your overall performance during your workout. Let your experience guide you as to which pre-and post-workout eating habits are best for you. Be sure to monitor how your body responds to meals and snacks.