5 Best Things to Eat Before Working Out

1.The workout: A vigorous morning run and swim

If you're going to obtain your heart pumping for at least 30 minutes, have a snack first, says Christine  Rosenbloom, PhD, the sports dietician for Georgia State University athletics. You've been fasting all night, so you require some carbohydrates to top off your depleted glycogen stores. The ideal snack will be low down in fat and protein, which take longer to digest, and have about 30 grams of carbohydrates.

The snack:A tube of energy gel, a packet of instant oatmeal (Rosenbloom says southerners like her may prefer grits) prepared with water, one cup of dry cereal or a plain mini-bagel. Clean this down with a 4-ounce glass of water.

When: Your body will be able to change these carbs into energy if you eat 15 to 30 minutes before your exercise. Don't worry if you're headed to the pool: The belief that you'll cramp up is an old wives' tale, says Rosenbloom.

2.Whole Wheat Toast among Sliced Banana and Cinnamon

When it comes to gearing up for exercise, carbs are your gym BIFF. The key is to have a mixed bag of complex and simple ones so that the discharge of energy during your exercise is slow and steady throughout your routine. Complete-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will maintain your motor humming, while the fruit inserts an extra kick of energy. For those training for a race, bananas are ideal in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

3.Greek Yogurt or Trail Mix

 

 

 

 

 

 

 

Getting prepared for a long run? Eat some yogurt first. It's easy on your stomach and when paired with trail mix can provide you the little rev your body requires. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we're talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will maintain insulin levels from dropping mid-exercise. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.

4.Smoothies

 Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your beloved sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you're picking one up, check the label to make sure it's made from whey or milk-based proteins. And no require to go overboard — 10 to 20 grams of protein before exercising is plenty.

5.Oatmeal among Fresh Fruit

Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your exercise by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help to boost the fluid content of your pre-exercise snack, keeping you hydrated.