When and What To Eat Before Working Out

Joan Salge Blake, associate professor and nutritionist at Boston University and author of the book Nutrition and You, as well as the blog, Nutrition and You!, has a few things to say about when and what to eat before exercising. In this piece in the Boston Globe, Salge-Blake recommends waiting 3 to 4 hours before exercising after a large meal, and 2 to 3 hours after a small meal. Salge Blake says you really want to eat protein as well as carbs, because protein boosts muscle glycogen synthesis, which improves endurance. The nutritionist suggests fruit and yogurt, or oatmeal, a few nuts, and skim milk. Other experts, including those from the Mayo Clinic, point out that it’s OK to eat small snacks immediately before, or even during exercise. For that the Mayo suggests energy bars, yogurt, or even a whole-grain bagel with peanut butter.