Fitness basics (19)
- Fitness training: 5 elements of a rounded routine
- Exercise: 7 benefits of regular physical activity
- Hot-weather exercise: How to keep cool
- see all in Fitness basics
Stretching and flexibility (2)
- Stretching: Focus on flexibility
- How fit are you? See how you measure up
Aerobic exercise (12)
- How to start a walking group
- Aerobic exercise: How to warm up and cool down
- How fit are you? See how you measure up
- see all in Aerobic exercise
Strength training (8)
- Weight training: Do's and don'ts of proper technique
- Core exercises: 7 reasons to strengthen your core muscles
- Weight training: Improve your muscular fitness
- see all in Strength training
Sports nutrition (3)
- Performance-enhancing drugs: Are they a risk to your health?
- Eating and exercise: Time it right to maximize your workout
- Water: How much should you drink every day?
Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Eating and exercise: Time it right to maximize your workout
Knowing when and how much to eat and drink before you exercise can make a big difference in how you feel during and after your workout. Here are some tips.
By Mayo Clinic staffWhen you eat and what you eat can affect your exercise performance and the way you feel while you're exercising. Coordinate your meals, snacks and what you drink to make the most of your exercise routine.
Time it right: Before, during and after your workout
Eating too much before exercising can cause you to feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the flip side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react.
To get the most from your workout:
- Eat a healthy breakfast. Wake up early enough to eat breakfast. Most of the energy you got from dinner last night is used up by morning. Your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
-
Time your meals based on their size. Eat large meals at least three to four hours before exercising. You can eat small meals two to three hours before exercising.
Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.
- Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. Know that for some people, eating something less than an hour before exercise can cause low blood sugar. Find out what works for you.
- Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Women, in particular, may need protein after resistance training.
(1 of 2)
- Wilmore JH, et al. Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics; 2008:316.
- Clark N. Nancy Clark's Sports Nutrition Guidebook. 4th ed. Champaign, Ill.: Human Kinetics; 2008:167.
- Clark N. Nancy Clark's Sports Nutrition Guidebook. 4th ed. Champaign, Ill.: Human Kinetics; 2008:183.
- deBoer SW (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 22, 2008.
- Volek JS, et al. Nutritional aspects of women strength athletes. British Journal of Sports Medicine. 2006;40(9):742.
- American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39(2):377.
- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association. 2000;100(12):1543.
