It’s common knowledge that working out on an empty stomach isn’t ideal. But how much should you eat before a workout? And what kind of foods are best to fuel your workout? Keep reading to find out!
How Much is Enough?
The general rule of thumb is to eat about 30 minutes to an hour before you work out. This gives your body enough time to digest the food and convert it into energy. If you eat too close to your workout, you might end up feeling sluggish or nauseous. Conversely, if you don’t eat enough, you won’t have enough energy to power through your workout.
What should I eat?
The best foods to eat before a workout are ones that are high in complex carbohydrates and low in fat. Complex carbs are a great source of sustained energy, while fat takes longer to digest and can lead to feelings of bloating or indigestion. Good pre-workout snack options include whole grain toast with peanut butter, oatmeal with fruit, or a banana with a small handful of nuts.
In conclusion, it’s important to eat something before a workout, but it doesn’t have to be a lot. A small snack that is high in complex carbs and low in fat will give you enough energy to power through your workout without making you feel sluggish or bloated. So next time you’re wondering how much to eat before a workout, just remember the 30-minute rule and reach for something healthy like whole grain toast, oatmeal, or a banana!
How much should I eat before a workout? The general guideline is to eat a full meal three to four hours before exercising, a higher carbohydrate snack two hours before, and/or a smaller, easy-to-digest carbohydrate right up until you start.
What is the best thing to eat before a workout?
- Fruit smoothies.
- Yogurt parfaits with granola and fruit.
- Whole grain bread with a couple of slices of lean meat.
- Chicken with rice and vegetables.
- Apples with peanut butter and raisins.
- Greek yogurt.
How much should I eat 30 minutes before a workout? “If it’s 30 to 60 minutes before a workout, have a snack in the 100- to 200-calorie range before the workout,” she says. If you can eat two hours before the workout, your pre-exercise fuel could be a balanced meal containing carbohydrates, protein and a little fat as long as it’s relatively easy to digest.
Is it OK to workout on an empty stomach? Working out on an empty stomach won’t hurt you—and it may actually help, depending on your goal. But first, the downsides. Exercising before eating comes with the risk of “bonking”—the actual sports term for feeling lethargic or light-headed due to low blood sugar.