How to Eat Before a Workout

Posted on Aug. 31, 2005 at 6:15 AM

The pre workout meal provides you with energy and prevents hunger during exercise. Here are a few tips to consider when thinking about a pre workout meal.

• Make sure you are “event” ready, meaning well hydrated. (If you are properly hydrated, your urine will be light in color and you will be urinating often.)
• Eat 2-4 hours before the event to give your body enough time to digest the food.
• Include several high-carbohydrate foods from the grain and fruit groups, and load up on non-caffeinated fluids such as juices, sports drink, and energy drinks. Good choices include whole-grain bagels, breads, crackers, sport bars, and fruits. These foods tend to be easily digested by most athletes.
• For more staying power, include some protein-containing foods with your high-carb foods at your pre-event meal. Examples include 2-3 slices of turkey, 1-2 slices of low-fat cheese, or a yogurt.
• If you tend to experience stomach problems, eat smaller, more frequent meals.
• Eat familiar foods. Never try a new food on competition day--experiment with foods only on practice days.
• During training, determine what YOUR OWN best time differential is between eating and competition time.
• Once you have finished your pre-competition meal, sip on sports drinks or water the entire time period leading up to your competition or game.