Eating and exercise: 5 tips to maximize your workouts

Knowing when and what to eat can make a difference in how you feel during your workouts. Here are five tips on eating and exercise to guide you.

By Mayo Clinic staff

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles — but whatever your exercise, you'll benefit from paying attention to your meals and snacks.

BEFORE-TRAINING/-COMPETITION NUTRITION AND HYDRATION

THE BASICS

If you hydrate and fuel before you train and compete, your body will do a better job of cooling itself, and your muscles will have more energy. That means you can go longer and harder without overheating or running out of fuel. So take a few minutes to eat and drink before workouts and competitions. The payoff will be more energy, better hydration, and improved performance, along with faster recovery and less chance of injury.

START HYDRATED

Dehydration makes exercise much harder and puts your health at risk, so don’t carry fluid deficits from one exercise session to the next.

• Make up for any previously incurred fluid deficits by consuming 14–20 oz (400–600 ml) of water or sports drink at least 2–4 hours before your workout.
• Check your hydration status before exercise:
  • –  Drinking fluids at least 2–4 hours before exercise should lead to urine production. If it doesn’t, or if the urine produced is dark in color, drink another 8 oz (240 ml) of fluid about 2 hours before exercise. A light-yellow, “lemonade” color is consistent with adequate hydration. –  Keep hydrating as needed prior to training and competing, especially when conditions are hot or humid.

FILL THE GAS TANK

If you are short on carbohydrate fuel heading into exercise, fatigue might cause your performance to suffer. Top off your carbohydrate fuel stores before workouts and competitions.

• Eat a carbohydrate-rich meal 2–4 hours before exercise, or a carbohydrate snack 30–60 minutes before.
• Choose familiar carbohydrate-rich, moderate-protein foods and beverages prior to exercise, and avoid slow-to-digest fatty and high-fiber foods. The goal is to be fueled and comfortable.
• For early-morning exercise or when time is running short, choose an easy-to-digest carbohydrate snack.
• Do you get pre-competition jitters? Try a liquid carb source such as a meal-replacement drink or fruit smoothie in place of a meal.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

• Whole-grain cereals or bread or bagel or eggs
• Low-fat milk
• Juice
• Bananas or berries or mango

If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters

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

• Large meals: Eat at least 3 - 4 hours 
•   Pasta with meat sauce, vegetables, fruit, roll, juice, water/sports drink
• Chicken cutlet pasta, salad, fruit
• Small meals: Eat 1-3 hours 
• Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk
• French toast or pancakes with maple or fruit syrup
• Toast with jam or honey, and low-fat yogurt
• Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) and fruit juice
• Bagel or English muffin with jelly and/or peanut butter; banana; and fruit juice
• Pasta or cheese ravioli with low-fat, tomato-based sauce; French bread or low-fat breadsticks; steamed vegetables; low-fat/nonfat milk; pudding; and fruit
• Grilled chicken sandwich with frozen low-fat yogurt, baked potato with low-fat sour cream or salsa
• Turkey sub sandwich with tomato, lettuce, and mustard; baked chips; fruit juice; and low-fat frozen yogurt
• Thick-crust cheese pizza, low-fat gelato, and fruit
• Baked or grilled lean beef, chicken, turkey, or fish; steamed rice; dinner roll; cooked green beans; low-fat frozen yogurt; and fruit juice
• Snacks and liquids: 30-60 minutes: 
• Fruit smoothie made with mango/banana/berries and low-fat or nonfat milk or yogurt
• Fruit juice or vegetable juice
• Small roll or sandwich made with a banana and honey
• Low-fat or nonfat yogurt; or fat-free frozen yogurt, gelato, or sorbet
• PowerBar® Performance Energy barPowerBar® Fruit Smoothie Energy bar
• Ironman PerformTM sports drink
• PowerBar® Energy Gel
• PowerBar® Energy Blasts gel filled chews
• PowerBar® Energy Bites
• Mostly liquids: lest than 30 minutes 
• Water/sports drink

Eating too much before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small 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 give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include:

• Energy bars or drinks
• Bananas or other fresh fruit
• Yogurt
• Fruit smoothies
• Whole-grain bagel or crackers with peanut butter
• Granola bars

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

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good post-workout food choices include:

• Yogurt and fruit
• Peanut butter or meat sandwich
• String cheese and crackers
• Nuts and dried fruit
• A regular meal with meat, starch, and cooked vegetable or salad

5. Drink up

Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

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

• Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.
• Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
• Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally 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 bit more energy because they contain carbohydrates.

Let experience be your guide

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

CHOOSE A FUEL BASED ON YOUR TIME SCHEDULE

 Smaller meals or snacks should be consumed the closer you get to your exercise session. Just before exercise (e.g., 10–15 minutes beforehand), water or a sports drink is best. Larger meals can be consumed when more time is available before exercise. 

TAKE-HOME TIPS

• Start exercise hydrated and fueled, by taking the time to eat and drink beforehand.
• Stick with easily digestible and familiar carbohydrate-rich foods before exercise.
• The time to experiment with different foods, different fluids, and timing of intake is during practices and workouts.