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.

When 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.