It seems almost counterintuitive to eat before you exercise. If you're eating something, then burning that same something off, you're left right where you started — right? Wrong. Trainers and nutritionists argue that you should think of food as the energy that fuels your workouts, not the weight that you're trying to shed.
So with the verdict in — yes, you need to eat before a good sweat sesh — we turned to Candice Cunningham. She's an Atlanta-based trainer for Aaptiv, an app with a library of more than 2,500 on-demand audio workouts, and an expert in nutrition. Here, she breaks down what and when you should eat before every type of workout.
WEIGHT TRAINING
For workouts that require more energy for resistance, like machines at the gym or a HIIT-style training program, choose a protein source, complex carbs, and a healthy fat to form a balanced meal. You should be eating it two hours prior to exercising, and choosing foods that are easily digestible. Try eggs, whole wheat toast, and avocado in the morning, or chicken, veggies, and a drizzle of olive oil later in the day.
YOGA/PILATES/BARRE
Slow-moving routines with body weight resistance don't require special pre-workout meals. You'll want to maintain your balanced diet and restrain from eating later than two hours before your class or practice to allow enough time for digestion.
SHORT-TERM CARDIO
It's wise to have something small in the hour leading up to this kind of exercise, which could include HIIT, running, biking, swimming, or the elliptical. In the morning, stick to a banana, a small bowl of oatmeal, or a granola bar to provide energy, but hold off on having anything too heavy. If you're doing these exercises later in the day, then have something two hours before and load up on complex carbs and protein after.
LONG-TERM CARDO
Think about having a carb-heavy dinner the night before if you plan to do long-distance training in the morning. Try whole wheat pasta or a grain bowl. If you're performing the exercise later in the day, select a carb heavier meal three hours or so before your workout begins.
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