What is the best thing to eat before exercising for energy and endurance?
You need quality carbs, lean protein, heart-healthy fats, and fluids.
Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy.
You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles.
You also need fluids, or your body will have a hard time performing at its best.
Is there an ideal meal to eat before exercise?
There's no one meal that you need to eat before working out. Instead, focus on these five things:
Moderate in carbs and protein
Made up of familiar foods that you tolerate well
A grilled chicken sandwich or a slice of cheese pizza might fit the pre-game meal description, but stay clear of the fried food (including French fries), greasy burgers, and soft drinks.
Water acts as your body’s cooling system. You don't want to get dehydrated.
The best way to stay hydrated is to drink plenty of fluids with meals, and drink about two cups (16 ounces) of water two hours before exercise.
Whilst working out or exercising take regular sips of water, push yourself for two more reps and reward yourself with a cool drink. Staying hydrated is very important, make sure the first thing into your gym bag is your water bottle, don't leave home without it!
Is it better to stay hydrated with sports drinks or plain water?
Water is often enough. But if you're exercising for more than 60 minutes in hot, humid conditions, sports drinks may help. They give you carbs and sodium, as well as fluids.
Sports drinks are also a good choice if you play team sports like soccer or rugby, especially when the temperature and humidity are high. If you sweat a lot, a sports drink might be preferable to water.