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Eating and exercising are closely connected. The timing of your meals and the components of the meals are quite significant, as they affect how you perform the workouts and how you feel after exercising. Whether you are working out to keep fit or are preparing for a competition, your eating habits are key.

  1. Here are some eating and exercising tips that you should consider for better results:Eat a healthy breakfast

It is advisable to wake up early and eat breakfast about one or two hours before a workout, if you prefer exercising in the morning. The energy from the previous night’s dinner will have been consumed, so your blood sugar will be low. Working out in that state will make you feel dizzy. If you intend to exercise within an hour, eat a light breakfast or have a sports drink to raise your blood sugar. Prioritize carbs to have maximum energy. Some good breakfast choices include bananas, low-fat milk, wholemeal bread or cereals, and juice, among others. A relatively bigger snack the night before would also suffice if you do not like eating in the morning. Also, two cups of coffee in the morning would be good. On your first day, avoid food or drinks to prevent stomach upsets.

  1. The size of the meal counts

You should be cautious when it comes to how much food you can eat before a workout, lest you overdo it. The general rule is to eat large meals not less than 3 hours before exercising, to eat small meals 2 to 3 hours before working out, and to eat small snacks 1 hour before doing physical activity. Too much food may cause stomach cramps, while too little may not give you enough energy to keep you strong during the whole workout. To supplement your meals and workouts, you can check out some great steroids from to help you build muscle, cut weight, and achieve other health and fitness goals that you may have.

  1. Eat sufficient snacks

The way you feel when you work out after eating dictates what kind of snack you can consume. You should eat what works best for you. Eating a snack shortly before working out may not help you a lot, but it may stabilize your blood sugar, thus preventing hunger pangs, which could interfere with your workout. Some of the best snacks include fresh fruit like bananas, healthy smoothies made from fruits, granola bars, yogurt, energy drinks/bars, and more. You need a healthy snack if you intend to work out several hours after your meal.

  1. Post-workout meals

You should eat a meal rich in proteins and carbs within two hours after your workout session to replenish the glycogen reserves and to help your muscles recover. Drink some juice or a sports drink to replenish glycogen, even if you do not feel hungry after exercising. Some great choices for post-workout foods include nuts and dried fruits, yogurt and fruits, a peanut butter or meat sandwich, or a typical meal comprising meat, a starch, and salad or vegetables.

  1. Drink enough fluids

It is vital you drink enough fluids before, during, and after a workout to prevent dehydration. According to the American College of Sports Medicine, you should drink 2-3 cups of water prior to your workout, a half to one cup of water every 15 to 20 minutes during your exercise, and 2-3 cups for every pound (0.5kg) of weight you shed during the exercise. Water is the best option for replacing lost fluids. However, for longer workouts exceeding 60 minutes, a sports drink is better to provide more energy, as it is rich in carbohydrates and keeps your body’s electrolyte balance stable.


The type and amount of food you should eat are dictated by the duration and intensity of your workout. Also, everyone is different when it comes to eating and exercising, so be aware of how you feel while exercising.