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1. Eat a healthy breakfast
If you exercise in the morning, get up early to finish breakfast at least one hour before your workout. Energy obtained from the previous night dinner is used up by morning and your blood sugar migh be low. So eat breakfast to avoid feeling sluggish or light-headedness during exercise.
If you plan to exercise within an hour after breakfast, eat a light breakfast. Have in carbohydrates for maximum energy.
2. Take care of your serving size.
• Large meals. Eat these at least three to four hours before exercising.
• Small meals. Eat these two to three hours before exercising.
• Small snacks. Eat these an hour before exercising.
Eating too much before you exercise can leave you feeling sluggish. Eating too little might 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 smartness is in understanding how you feel.
4. Eat after exercise
To help 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.
5. Drink enough fluids
You need adequate fluids before, during and after exercise to help prevent dehydration.