To get the best results from a workout, you need to have the right balance of exercise and nutrition. Our bodies need food to get energy for exercise and to build and maintain new muscle. Unfortunately, many people believe that the meal that matters most is the one you eat "after" a workout. However, what you eat "before" a workout is just as important if you want to achieve the best results.



First off, it is important to never exercise on a completely empty stomach. If you are hungry, your body will not have the energy to do its best work. Plus, the feeling of hunger can be a significant distraction to your fitness regimen. It can slow you down and even encourage you to cut your workout short. Furthermore, when you start your workout hungry, you will probably finish it starving. Consequently, you put yourself at risk for eating too much. This can undo all the work you put into your exercise and disrupt a healthy diet.

Some experts even encourage eating before a workout to aid weight loss. Why? Well, when you exercise on an empty stomach your body has no carbohydrate stores to use for energy. Subsequently, it turns to your muscle mass to fuel itself for a workout. This means, you actually lose muscle mass by not eating. As you probably already know, the more muscle you have, the more calories your body can burn on a daily basis. So, if you lose muscle, you burn less calories and will have a harder time losing weight.

Still not convinced you should eat before a workout? There are some consequences to consider if you let your stomach run on empty. For one, an intense workout that is not properly fueled can cause your blood sugar to drop dangerously low. This can make you dizzy and nauseous. In fact, if your blood sugar drops too low, you could even pass out during your workout. Of course, these consequences only occur in extreme cases of an intense workout on an empty stomach, but it is always better safe than sorry.

At the same time, though, it's a bad idea to work out on a full stomach as well. This, too, can cause indigestion and nausea. It can also lead to cramps, making it nearly impossible to workout at full intensity. To avoid such problems, try to give a large meal at least one to three hours to digest before exercising. For smaller meals, you need to leave less time. In fact, you can probably enjoy a small snack within thirty minutes of a workout session.

If you are going to eat before a workout, though, there are some guidelines that you should follow. First off, avoid eating high fat foods like red meat and full-fat dairy. These take a long time to digest, which means your body will be expending much needed energy to break down food instead of helping you workout hard. Consequently, they can make you feel quite fatigued. Instead, select foods that are easy to digest. These include high-carbohydrates, low-fat foods like wheat bread or crackers. Fruit is also a good pre-workout snack as they digest quickly and contain simple carbohydrates.

If you are going to snack before a workout, try to give yourself at least twenty minutes before you begin exercising to at least start digesting food. If you have less time than this, you may want to consider some form of liquid snack instead. Liquids that are high in carbohydrates will digest more quickly than solid food. You can opt for 100% natural fruit juice, a glass of low-fat milk, or an energy drink mix. Some people also like to drink something with caffeine before a workout. Since caffeine acts as a stimulant, it can increase endurance. However, those who are sensitive to caffeine or frequently experience a "crash" after drinking tea and coffee should avoid this habit.

Ultimately, every person's body responds differently to food before exercise. Try experimenting with many different options to see what provides the best performance for you. Soon, your pre-workout food will be just as important as your post-workout meal. It will be a part of your routine and one more piece of your fitness routine.