​​It’s no secret that exercise has a long list of health benefits, and doctors and fitness experts recommend that adults engage in some form of physical, aerobic activity every week. However, it can be unclear how to pair your food and diet with your exercise routine. Should we eat before a workout? And if so, what should we be eating? Find out here.

Why should you eat before you exercise?

Glucose is of the utmost importance when it comes to boosting your energy before you exercise, says registered dietitian Brenna Larson. “Eating a light meal or snack before exercise provides the body with glucose, which is the primary source of fuel for muscles during exercise,” she explains. “This helps to improve energy and endurance during workouts.”

If you find yourself feeling sluggish during your workout, this could be a clear sign that you're not fueling properly before exercise. “Eating before exercise prevents feelings of hunger and fatigue that might distract you during your workout,” Larson shares. And keeping your blood sugar levels stable ensures you won't crash during the workout, especially key for morning workouts.

How does eating impact your workout?

Fueling your body before exercise also prepares your body for a faster recovery, according to registered dietitian Shelby Love. “Properly timed nutrition not only mitigates muscle protein breakdown during the workout but also facilitates more efficient recovery, promoting increased muscle growth and repair post-exercise,” Love explains.

When should you eat?

Timing is important when it comes to fueling for your workout. Love advises to aim for a full meal about two to three hours before your workout, in order to give your body enough time to digest, break down nutrients, and convert it all into fuel. If you need a quicker boost, eating a small snack that’s rich in carbohydrates about 30 to 60 minutes before exercising will give you enough energy. The key, she says, is to listen to your body and adjust the timing of your meals and snacks based on how you feel during your workouts.

What should you eat?

Pre-workout foods should contain a mix of carbohydrates and protein, while also being easy to digest without gastrointestinal discomfort. Larson explains that carbohydrates are what help our bodies maintain blood sugar levels, while protein is the nutrient that helps prevent muscle breakdown during your workout. The amino acids present in protein can aid in muscle repair and recovery.

There are plenty of simple options for a quick fuel before exercise:

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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