Fuel up on carbs and protein
If your diet is pretty healthy and you’re getting enough calories throughout the day to support your activities, you may not need to grab a bite before your workout. But snacking can help keep your energy level up, especially if you choose the right foods.
Make sure your snack is low in fat, is no more than 300 calories and has a mix of complex carbohydrates (for fuel) and protein (for your muscles). Try these snack ideas:
Cottage cheese and sliced apples
Fruit smoothie with yogurt
Greek yogurt with low-fat granola and blueberries
Half of a turkey sandwich
Oatmeal with cinnamon and cranberries
Raw veggies with hummus for dipping
Trail mix with nuts and dried fruit
Whole-grain crackers with an ounce of low-fat cheese
Whole-wheat toast topped with nut butter and sliced bananas
Do make sure you’re well hydrated before your exercise, drinking 16 to 20 ounces of water one to two hours before you start. And avoid high-fat and high-fiber foods pre-workout; they can upset your stomach.