## What’s the best thing to eat before a workout, game, or race?
(a) a candy bar or other sugary food 15 minutes before,
(b) a protein shake or bar 30 minutes before,
(c) a low-fat, high-carb meal or snack one to four hours before,
(d) nothing; you should fast.
The answer is usually (c), but it depends on the type, length and intensity of your activity, what you ate on previous days, your metabolism and your personal preferences. If you’re just walking briskly or cycling for 30 to 60 minutes, it doesn’t matter what you eat beforehand.
But if you’re about to play singles tennis, go on a three-hour bike ride or run for more than an hour, what you eat before—and during—the activity can affect your performance and how you feel.
It’s important to find what works best for you. There’s no magic pre-exercise meal, but there are some general guidelines for vigorous workouts lasting more than an hour.
It’s best to eat one to four hours before the activity: the shorter the time to the event, the smaller the meal or snack should be.
Choose foods that are high in carbs (preferably complex carbs that are not high in fiber), low in fat and moderate in protein—such as crackers, fruit, pasta or low-fat yogurt—and that “sit well” with you.
The goal is to maintain blood sugar and carbohydrate stores in the body, but not have much undigested food in the stomach, which can cause indigestion, gas or other discomfort.
