When should I eat before working out?
Sources:
Experts generally recommend eating about 60 to 90 minutes before working out to allow time for digestion and to avoid gastrointestinal discomfort during exercise. prefers a 90-minute window and suggests a meal with protein and a mix of fructose and glucose dominant carbohydrates, while keeping fat intake low to avoid slowing digestion 1.
mentions that it's crucial to find what works best for each individual. He personally works out fasted in the mornings, but he acknowledges that some people might feel terrible without eating a couple of hours before their workout 2. If you can't eat a full meal, having at least some carbohydrates before working out can be beneficial, as they are protein-sparing and provide energy 3.
recommends that if you can't get a full meal in before training due to time constraints, opt for easily digestible carbohydrates like a banana or chocolate milk 30 minutes before or right before working out. This avoids the insulin spike and potential lightheadedness 4.
Ultimately, the timing and type of your pre-workout meal can vary based on personal preference, the time of day you are exercising, and your specific energy needs.
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