If you’re exercising a lot, you want to make sure to get the right kind of fuel in your body for optimal performance. Hardcore athletes often have particular food rituals, like runner who load up on carbs the night before a marathon with a giant pasta dinner.
But for general fitness, we just want to get enough fuel for maximum energy for the workout, but not so much food that we’re weighed down or get a cramp or stomachache. So, the best thing to do is wait 2 hours after a big meal before working out, but don’t hit the gym on an empty stomach.
If you’re starving, have a light snack like a banana or an energy bar half an hour before you exercise. If you’re hungry immediately after the workout, help yourself to a protein shake or protein bar and have a good meal a couple of hours later. It’s hard to fit this in, but if possible, wait 2 hours before and 2 hours after exercising to have a big meal.
Also, water is especially important when you’re exercising. Drink plenty of water 2 hours before, immediately before, during and after your workout to stay properly hydrated. replace every calorie burnt with 1ml of fluids.