Fuel Your Workout

Get ready to supercharge your exercise game by tuning into what and when you eat. Whether you're casually breaking a sweat or prepping for a fitness showdown, these tips will help you turn up the heat on your workout.

Rise and Shine. If you're an early bird exerciser, set your alarm a tad earlier to squeeze in a power-packed breakfast an hour before your workout. Why? Because gobbling some carbs before breaking a sweat can turbocharge your performance, letting you go the distance and push harder. Skipping breakfast? Well, that might lead to feeling sluggish or lightheaded. For those workouts an hour post-breakfast, keep it light and carb-rich:

• Whole-grain cereals or breads
• Low-fat milk
• Juice
• A banana
• Yogurt

Portion Patrol. Be careful not to eat too much before you exercise. If you have a large meal, wait at least 3 to 4 hours before kicking off your work out.

Snack Attack. Think it's a no-no to nibble before or during exercise? Think again! It’s okay to eat a small snack right before or during exercise. Listen to your body and find your snack groove. Grab-and-go snack ideas:

• Energy bar
• Banana, apple, or other fresh fruit
• Yogurt
• Fruit smoothie
• Whole-grain bagel or crackers
• Low-fat granola bar
• Peanut butter (or other nut butter) sandwich
• Sports drink or diluted juice

Refuel to Recover. Within two hours of working out, your body deserves a round of applause in the form of a meal that's both carb and protein-packed. Can’t swing a full meal? Snacks to the rescue! Here are some great choices:

• Yogurt and fruit
• Peanut butter (or other nut butter) sandwich
• Low-fat chocolate milk and pretzels
• Post-workout recovery smoothie
• Whole-grain bagel or crackers
• Turkey on whole-grain bread with vegetables

Quench Your Thirst. Hydration is key before, during, and after working out. Here’s a drinking guide:

• About 2-3 cups of water during the 2-3 hours before you exercise
• ½ to 1 cup of water every 15-20 minutes during your workout. Adjust amounts related to your body size and the weather
• Low-fat chocolate milk and pretzels
• Post-workout recovery smoothie
• Plenty of water after you’re done exercising