Fresh fruit, such as apples, is a wise choice before a workout.
Food is fuel for your body and when you're putting in hard time at the gym, you need the best fuel to optimize your performance. Because foods digest at different rates, some pre-workout meals or snacks are better than others, depending on the time between consumption and your workout.
One Hour
With one hour between you and the gym, you want simple carbohydrates. Simple carbohydrates break down easily and your body readily converts them into energy, so that you won't feel sluggish or tired. Simple carbohydrates are especially good for a pre-workout snack because the rush of sugar into your blood stream will perk you up and help you get off to a great start. However, with such a small amount of time to allow your body to fully digest the food, you want to stick to fairly simple foods, such as fresh fruit, including apples, watermelon, oranges and grapes, sports drinks or energy gels. These will all break down within an hour so that your body has adequate energy to exercise.
Two to Three Hours
Two to three hours before you workout, you should eat a balanced meal to provide you with energy. Your body has enough time to process simple and complex carbohydrates, so that you have energy to begin your workout and endure to the finish. Foods that digest well and are a good source of energy include fresh fruits, whole grain bread, yogurt and a small amount of whole wheat pasta. Be careful to keep portions small as the goal it to have everything digested by the time you work out. Equally important is that you remember to stay properly hydrated as this will help your muscles recover and improve your overall feeling of well-being after your workout.
Three to Four Hours
You can eat more complex carbohydrates, lean protein and sugar to afford you plenty of energy for your workout. Foods that will give you an optimum amount of energy include whole wheat bread with lean meat and cheese, pasta with tomato sauce, bagel with cream cheese, granola with fresh fruit and milk, energy bars and baked potatoes. Be sure to drink of plenty of water and avoid sugary energy drinks and sodas. If you need caffeine, organic green tea or coffee without any sugar are safe bets. However, water will aid in your digestion the most and help your body break down the food to provide you with lots of energy.
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