Question from our inbox:

I recently started exercising. I find that exercising first thing in the morning is the best time for me. I don’t eat before my workout because I don’t feel like I need to, but should I?

SM

First, congratulations on getting more active! Exercise is important for many reasons, and what’s even more important is fueling your activity.  So to answer your question, yes you should eat something before you work-out. Think of your body like a car – just as gasoline fuels your car and keeps it moving, food fuels your body and does the same thing. After a good night’s sleep you have essentially been fasting from anywhere from 6 to 12 hours.  If you don’t fuel your body when you wake up, you’ll basically be running on fumes while you exercise. Even though you will make it through your workout, chances are you will feel sluggish, unmotivated and maybe even lightheaded. Sound familiar? These are signs that your body needs fuel.

Eating before a morning workout will give you more energy and motivation push yourself for longer period of time or at a higher intensity. It will also help prevent drops in blood sugar (hypoglycemia) that can make you feel lightheaded.  And believe it or not, you will enjoy your workout more because you muscles and brain will have the fuel they need to work at full capacity.  

Depending on the intensity of your workout, I usually recommend eating about 200 calories one to two hours before you exercise.  But, if you usually just roll out of bed and begin your activity, eat less. Think of it as a “mini fueling”: 50 to 100 calories. Your body can digest a small amount of food even within five minutes of exercise. And you don’t have to sit down to eat; a grab-and-go choice is a great idea.

It may time to learn how much or what foods you can eat before a workout without upsetting your stomach. There is no “one size fits all” plan. Use the tips below to create a pre-exercise eating routine that works best for you.

•    Try different foods. A pre-exercise meal or snack should be high in carbohydrates, moderate in protein and low in fat. This combination is quickly digested and won’t leave you feeling full during your workout. Experiment with different amounts and combinations of food until you find one that feels good to you.

•    Experiment with timing. Try waking up five minutes earlier or changing your morning routine around so you eat before you get dressed. You may be surprised to find you have more time than you thought to fit in a pre-workout snack.

•    Keep an Eye on Calories. If you are trying to lose weight, make sure to count your pre-workout food so you don’t increase your overall daily calorie intake. Chances are your pre-workout meal will help you avoid the ravenous hunger that often compels you to reach for a less-than-optimal mid-morning snack.

• If solids are too much, then try liquids. If your body has a hard time digesting solid foods, try drinking a glass of juice or sports drink before your workout.

• Hydrating is key. Drink 8 to 12 ounces of water about 30 minutes before your workout. If you can’t drink that much or don’t have enough time, have at least a few sips. Staying hydrated has a big impact on how you feel and perform during exercise.

Pre-exercise meal/snack Ideas

Here are some ideas on how to fuel before you workout.  

• 1 cup cereal with ? c. skim milk , ? banana= 185 calories

• 1/2 cup orange juice and 1 oz. pretzels = 140 calories

• 1/2 banana and 2 tsp. peanut butter = 190

• 8 oz. smoothie = 150-180 calories

• 1 slice toast and 1 Tbsp. peanut butter = 175 calories

• 6 oz. low-fat yogurt = 140 calories

• 8 oz. apple juice = 120 calories

• Fresh fruit (apple, banana, orange) = 50-100 calories

• 8 oz. sports drink = 50-80 calories

If you have a nutrition question you’d like answered in this column send it to   oconeenutrition@yahoo.com.

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic. 706-473-5801