To eat or not to eat before exercise? That’s a controversial question! Some research points to working out on an empty stomach (known as “fasted training”) as a way to burn fat. Other research shows that a pre-workout meal leads to burning carbohydrates at a faster rate during exercise and stimulating post-exercise digestion and metabolism.
To decide what’s right for you, consider how you feel during exercise when you’ve eaten and when you haven’t,and how well you perform your workout. If you choose to eat, do so two hours beforehand (or one hour if you have just a small snack) and choose easy-to-digest carbs over fats and protein. Good picks: whole-grain cereals with low-fat or skim milk, whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice,fruits and vegetables. After you exercise, refuel within 30-60 minutes with plenty of fluids, plus carbs and protein for muscle recovery.