You may need to experiment with foods and time to find what’s best for you, but here are some basics.
If you ate lunch at 1 pm and plan to exercise at 2 or 3 pm, you don’t need to eat anything else. But if it’s been more than a couple of hours since you’ve eaten, have a small snack about an hour before exercise, Alexon says. Aim for 20 to 30 grams of carbs and 5 to 10 grams of protein, she says: “Avoid anything high in fat or high in fiber, as it will take longer to digest.” A banana with peanut butter, a hard-boiled egg on toast, or a granola bar and string cheese would all work.
Muscles burn glucose for energy. Long or intense workouts can deplete your reserves and you can start using your muscles for fuel. To help prevent muscle loss, eat within 45 minutes of cardio, preferably sooner, says Alexon. After strength training, eat within 40 minutes to support better recovery and muscle building. In either case, eat something with a 2:1 carb to protein ratio, like a tuna sandwich on whole-grain bread and a small piece of fruit.
Be sure to drink plenty of fluids before, during, and after workouts to stay hydrated. According to the American Council on Exercise, a person can lose a liter of water or more by exercising for an hour, depending on the intensity of the exercise and the temperature of the air. It is recommended to drink 17 to 20 ounces of water two hours before exercise and 7 to 10 ounces for every 10 to 20 minutes of exercise.
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