What You Should Eat Before Working Out
"Beforehand, nothing is really necessarily needed if it's later in the day or if they've eaten in the last four hours," Nicole told POPSUGAR. "Depending on the person and the intensity of the workout, you may look at something like 15 grams of carbohydrates before; that would be an appropriate snack."
"Carbohydrates are our body's most easy-to-utilize fuel," Nicole said. If you're planning on eating before a workout, definitely grab a carb-filled snack like rice cakes or a banana. Not only will you have more energy, but carbs will also elicit a hormonal response in your body, releasing insulin, which can reduce levels of cortisol (the stress hormone), she explained. Plus, Nicole said having a light carb before your workout will help spare glycogen, the stored fuel that you have in your muscles and liver, from being depleted.
If you're training first thing in the morning, Nicole recommends having 15 grams of carbohydrates and around 10 grams of protein. At the end of the day, Nicole explained, what you choose to consume before your workout won't make or break your performance, but having something beforehand can help you complete more exercises and perform better. Another benefit of having carbs prior to training is they can help with cognitive function and learning new skills.