Each person approaches exercise in their own unique way . Some can ’ t wait to get to the gym every day , while others exhibit significantly less enthusiasm about exercise . Some medical professionals say the best approach to exercise is the one that inspires a consistent commitment to physical activity , but various factors , including food , merit consideration when designing a workout routine .

Food provides energy for the body , so it makes sense to eat before a workout . But eating prior to a workout may not be so straightforward for all exercise enthusiasts . An examination of the dynamic between eating and exercise can help athletes find a formula that works for them .

Why eat before exercise ? The Hospital for Special Surgery recommends eating before exercise if it ’ s been two or more hours since your last meal or snack . Doing so can help to restore energy stores prior to an intense or lengthy workout . The HSS notes this approach is especially beneficial for individuals who work out early in the morning , before lunch or after school or work , each of which are times of day when it ’ s typically been awhile since a person has eaten .

How much should I eat before exercising ?

It ’ s unlikely anyone is going to want to eat a large meal before a workout . Doing so will undoubtedly affect performance in a negative way , particularly if you ’ re eating shortly before a workout . The HSS notes that the further away a workout is from the time a person eats , the larger and more mixed that meal can be . According to the HSS , the general guideline around eating and exercise is :

• A full meal three to four hours before exercising

• A higher carbohydrate snack two hours before exercising and / or a small , easily digested carbohydrate

right up until the start of a workout

What makes for a good pre-workout snack ?

If you won ’ t be eating a full meal before a workout , various mini snacks can provide energy without adversely affecting performance . Pre-workout snacks that are low in fat and fiber are ideal , as the body can digest such foods quickly . The HSS notes half a banana , a small serving of applesauce or a handful of crackers or pretzels are a good pre-workout mini snack . A larger snack eaten a little further away from a workout can include some hummus or peanut butter .

The Mayo Clinic notes yogurt , a fruit smoothie or a low-fat granola bar also make good pre-workout snacks .

Should I eat during a workout ?

The HSS notes it can help to consume some carbs during workouts that last 60 minutes or longer . Doing so can help individuals prolong their endurance and can even help with their timing and concentration .

The relationship between eating and exercise is complicated . Individuals who want to learn more are urged to work with a nutritionist .

Good Health Magazine 2024 • 15