Depending on the time of day you are working out it is important to maintain nutritional balance. The following are some suggestion:
(1) Water - it is important to stay hydrated before, during and after your workout. Drink 8 oz. before starting, 8 oz 1 hour into the workout and 8 oz. upon completion.
(2) AM workouts - handful of nuts, 2 tablespoons of nut butters, 2 tablespoons of yogurt, 1 egg white, few strawberries, some small combination of healthy carbohydrate and protein
(3) Lunchtime workouts - half a bowl of soup, carrot sticks, 2 tablespoons of nut butter
What to eat before a workout?
Keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. This will help prevent any stomach discomfort during exercise.
Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbs and easy to digest, such as pasta, fruit, bread, energy bars, and energy drinks.
Dried fruits and yogurt can be consumed 1-1.5 hours before exercise to provide the body with a quick source of simple sugars and protein. For the best results, opt for low-fat, Greek yogurt, which tends to have the highest protein content.
Wholegrain Bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed around 2-3 hours pre-workout. Combining these foods with a good source of protein means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout.
What not to eat before a workout?
What Not to Eat Before Exercise. Avoid foods that are high in fat or fiber -- both of which can upset your stomach, take longer to deliver energy, and leave you feeling sluggish. Also avoid spicy or unfamiliar foods.