Pre Exercise Diet

Eating certain foods and drinking fluids before exercising or physical activity can give you more energy and can help your muscles recover after activity. Your pre-exercise meal plan depends on:

• Your personal needs.
• Recommendations from your health care provider or a diet and nutrition specialist (dietitian).
• Any health conditions you have that affect what you can and cannot eat.
• How long your exercise session will be.
• What times you plan to eat and exercise.

What are tips for following this plan?

Reading food labels

• Avoid foods that have added sugar, fat, and salt (sodium).
• Avoid foods that are high in fiber.

Meal planning

• In general, you should eat your pre-exercise meal 3–4 hours before you exercise. If you eat more than 3–4 hours before exercising, you should eat more calories. Your meal should have enough calories so that you will not be hungry before you exercise.
• Include carbohydrates and a moderate amount of lean protein in your pre-exercise meal.

Lifestyle

30–60 minutes before you will be exercising:

• Stop eating.
• Only drink fluids, such as:
  • Water.
  • Sports drinks.
  • Fruit juice.
  • Sports gels.

General information

• Eat foods that you are familiar with and that your body digests without problems. Doing this can help you avoid stomach problems while exercising.
• Drink enough fluids to keep you well-hydrated before, during, and after exercising. Good choices include:
  • Water.
  • Sports drinks. These are only recommended if you exercise for more than 60 minutes at a time.

What foods should I eat?

Fruits

Banana. Apple. Berries. Melon. Raisins.

Vegetables

Celery. Carrots. Baked potato.

Grains

Pasta. Bagel. Toast. Oatmeal.

Meats and other proteins

Fish. Poultry. Lean meat. Nut butters.

Dairy

Low-fat or fat-free dairy products, such as milk or yogurt.

Other foods

Foods that have both carbohydrates and protein, such as:

• Bagel with peanut butter.
• Turkey sandwich.
• Oatmeal with fruit and nuts.

The items listed above may not be a complete list of recommended foods and beverages. Contact a dietitian for more information.

What foods should I avoid?

Vegetables

Onions. Cauliflower. Cabbage. Leafy greens. Fried vegetables, including french fries.

Grains

Crackers. Pretzels. Donuts. Pastries.

Meats and other proteins

Fatty cuts of meat. Sausage. Bacon. Fried meats. Dried beans. Legumes.

Dairy

Full-fat milk or yogurt. Cream. Sour cream. Ice cream.

Beverages

Carbonated soft drinks. Coffee. Black tea. Hot chocolate.

Sweets and desserts

Cakes. Cookies. Candy.

Other foods

Processed or pre-made foods. Pizza. Fried food. Fast food.

The items listed above may not be a complete list of foods and beverages to avoid. Contact a dietitian for more information.

Summary

• The best time to eat a pre-exercise meal depends on your personal needs and when you plan to exercise. In general, you should eat 3–4 hours before you exercise.
• Your pre-exercise meal should include carbohydrates, fluids, and lean proteins. Choose familiar foods that are easy to digest.
• Avoid foods that are high in salt (sodium), sugar, fat, or fiber in your pre-exercise meal.