I know that what I eat before a work-out can really affect the effectiveness of that work-out. I don’t want to eat a huge meal, but I want to make sure that I have the energy I need for those really tough workouts!

Here is what I found out about what to eat and what not to eat before exercising.

What NOT to Eat:

• Avoid dairy products. They can clog up your sinuses, making it harder to breathe (who wants that when you’re trying to work out?)
• Fiber is great for you, but avoid it before a workout. It can cause your stomach to have cramps or pains- definitely a little distracting!
• Heavy spices/seasonings- these can cause heartburn during an intense workout- who needs that?
• Citrus- again, very good for you, but maybe not so much before a workout. Citrus acid can be hard on our tummies, and it’s another great way to get unnecessary heartburn (However some said that oranges were great to eat before a workout- listen to your own body!)
• Sugar and Soda. This is probably a no-brainer, but don’t eat foods high in sugar- they’ll temporarily raise your blood sugar, but then you’ll crash in the middle of your workout!
• High-fat foods. Eating a deep-fried Twinkie right before running sounds like a bad idea to most of us, but even healthy foods that are high in fat (like string cheese) can slow you down; the fat is harder to burn, so you won’t have as much energy as you could by eating some lower-fat options.
• Lots of Food! You don’t want to eat a huge 4 course meal right before working out; you only want a small snack to give you the energy you need to have a good workout.

What You SHOULD Eat:

• Bananas. Your potassium levels drop when you are sweating, and bananas will help keep your potassium level maintained. Not only that, but they can help avoid painful cramps!
• Complex carbs, such as whole grain bagel or carrots. These will stick with you longer, and will help maintain your blood sugar level (These are especially great when paired with fruit because you can raise your sugar level in a healthy way and keep it there- which means more energy for your workout!)
• Cinnamon. Some claim that this can help maintain blood sugar levels as well. It’s definitely tasty!
• Trail Mix-as long as it has a lot of nuts and dried fruits and not as many sweets;). However, be careful to take it easy with the nuts as these are high in fat and can actually make you feel more tired or sluggish if you eat too many.
• Yogurt-the exception to the dairy rule:). It is high in protein and is filled with good bacteria that will help your digestive system out- making it much easier on your tummy than other dairy products.
• Oatmeal. It will stick with you throughout your workout keeping you full of energy!
• Other fruit like apples or berries. Again, a healthy way to raise your blood sugar.

With the research I did, some of the reading clashed (some said no spices, but then others said cinnamon- which I consider a spice- or at least something that could definitely give me heartburn!) Really when it comes to eating before a workout, you should listen to your body. Some of these may apply to you, and some may not. There are probably some people who get really sick if they eat a banana before running, but feel great if they drink milk right before. Experiment and stick with what your body tells you! The important thing is to take care of yourself and give your body the energy it needs to help you achieve a great workout so you can live a long and healthy life!