Taken from SCW Fitness

We know that working out on an empty stomach is not the best choice, but with so many choices, including supplements, our decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout and a workout where you are “chomping at the bit” to head home and eat. Follow these basic guidelines for fueling your body before a workout.

CRACK OF DAWN WORKOUTS

Now many of us have the ability to workout in the wee hours of the morning (before our bodies have had a chance to give a good argument), try to at least eat something small to avoid feeling dizzy, and or having hunger pains. Make sure you have enough time to digest the food before your morning workout too. Try eating a 200-300 calorie meal/snack if you are going to work out within one hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggested eats: bagels, granola bars, raisins, bananas, or a liquid meal ( sports drinks/high carb).

THE  NOONERS  WORKOUT

In order to avoid hunger during your noon time workouts, be sure to plan your day and have a snack or eat your meal 1-2 hours before your workout. Also target 200-400 calories ( close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fruit, or even a small bowl of oatmeal.

AFTER WORK WORKOUTS

The key in the afternoon is to plan ahead. 2-3 hours before leaving work eat a small balanced (60 carb/20 protein/20 fat) meal around 300-400 calories. Suggested eats: cheese/crackers. cottage cheese and veggies, a whole grain muffin and/or fruit.

KEEP HYDRATED BEFORE, AFTER & DURING EXERCISE

Your hydration is key before, after and during your workout. Dehydration may cause headaches, cramping and fatigue. A good rule of thumb is to drink water throughout the day, then have 8-24 oz (depending on your body) an hour or two before your workout. Sip water during your workout and drink plenty of liquids after your session.