What you eat before a workout directly affects energy, performance and even enjoyment of physical activity. Whether it’s walking, yoga or strength training – properly fueling the body is critical.
“It’s like putting fuel in a car. Without fuel – the car doesn’t move. Our body needs food in order to function during a workout,” explains dietitian Natalie Rizzo, nutrition editor of TODAY.com.
According to her, proper nutrition before a workout can make us feel stronger, move better and finish the workout feeling good. Therefore, she emphasizes, it’s important to eat before any physical activity – even if it’s light.
So what is the most recommended food before a workout?
According to Rizzo, a banana is the number one choice before a workout: It’s convenient to carry, easy to eat, rich in carbohydrates and contains essential electrolytes that help the body function during exertion.
A medium banana contains about 105 calories, about 27 grams of carbohydrates, 3 grams of dietary fiber, as well as important components such as potassium, vitamin B6 and manganese. “The banana is easy to digest and doesn’t cause discomfort in the digestive system during the workout,” she adds.
However, timing is important: It’s recommended to eat the banana about 30 to 60 minutes before the start of the workout, to allow the body to receive readily available and fast energy.
Carbohydrates are the body’s main source of energy during physical activity. “There’s no need to be afraid of carbohydrates,” Rizzo emphasizes. In the body, they break down into glucose – a simple sugar that provides immediate energy and makes it possible to train harder, for longer, and more efficiently.
When not enough carbohydrates are consumed before a workout, one may feel weakness, dizziness or a sharp drop in energy. In such a situation, the body may begin breaking down protein for energy – a process that harms recovery and muscle building.
In addition, the banana is rich in potassium – an important electrolyte that maintains fluid balance and contributes to proper muscle contraction, and therefore it is also associated with preventing muscle cramps.
Don’t like bananas? There are alternatives
“If you don’t like bananas – that’s completely fine,” says Rizzo. “The main thing is to find what works for you.”
About an hour before a workout, you can also choose other foods that contain easily digestible carbohydrates, such as:
Apple
Dried fruits (raisins, dates, mango)
A slice of whole wheat bread
Crackers
The longer or more intense the workout – the greater the importance of consuming a larger amount of carbohydrates beforehand.
About two to three hours before a workout, it’s recommended to eat a more complete meal that combines carbohydrates, protein and fat – a combination that provides sustained energy. For example: A turkey sandwich with avocado, or a bowl of oatmeal with nut butter.
Bottom line, proper nutrition before a workout is not a luxury, but an integral part of a healthy and active lifestyle.