Fuel Your Workout

Get ready to supercharge your exercise game by tuning into what and when you eat. Whether you're casually breaking a sweat or prepping for a fitness showdown, these tips will help you turn up the heat on your workout.

Rise and Shine. If you're an early bird exerciser, set your alarm a tad earlier to squeeze in a power-packed breakfast an hour before your workout. Why? Because gobbling some carbs before breaking a sweat can turbocharge your performance, letting you go the distance and push harder. Skipping breakfast? Well, that might lead to feeling sluggish or lightheaded. For those workouts an hour post-breakfast, keep it light and carb-rich:

Whole-grain cereals or breads

Low-fat milk

Juice

A banana

Yogurt

Portion Patrol. Be careful not to eat too much before you exercise. If you have a large meal, wait at least 3 to 4 hours before kicking off your work out.

Snack Attack. Think it's a no-no to nibble before or during exercise? Think again! It’s okay to eat a small snack right before or during exercise. Listen to your body and find your snack groove. Grab-and-go snack ideas:

Energy bar

Banana, apple, or other fresh fruit

Yogurt

Fruit smoothie

Whole-grain bagel or crackers

Low-fat granola bar

Peanut butter (or other nut butter) sandwich

Sports drink or diluted juice

Refuel to Recover. Within two hours of working out, your body deserves a round of applause in the form of a meal that's both carb and protein-packed. Can’t swing a full meal? Snacks to the rescue! Here are some great choices:

Yogurt and fruit

Peanut butter (or other nut butter) sandwich

Low-fat chocolate milk and pretzels

Post-workout recovery smoothie

Whole-grain bagel or crackers

Turkey on whole-grain bread with vegetables

Quench Your Thirst. Hydration is key before, during, and after working out. Here’s a drinking guide:

About 2-3 cups of water during the 2-3 hours before you exercise

½ to 1 cup of water every 15-20 minutes during your workout. Adjust amounts related to your body size and the weather

Low-fat chocolate milk and pretzels

Post-workout recovery smoothie

Plenty of water after you’re done exercising

Water is generally the best way to replace lost fluids. If you’re exercising for more than an hour, consider having a sports drink.

Trust Your Instincts. Let experience be your guide. Everyone – and every workout – is different. Your energy needs for a breezy 15-minute stroll versus a heart-pounding 45-minute spin session? They dance to a different tune. So, tap into your workout wisdom, maybe jot it all down in a journal, and master the art of fueling your fitness.

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