Katie Davidson, a Canadian nutritionist with a master's degree in food science and nutrition, has identified six types of foods that help stave off hunger and boost energy during workouts. Here are Davidson's recommendations on what to eat before exercising, depending on the type of workout, according to MSN:
**High-Intensity Short Cardio Workouts**
It is recommended to have a snack containing 15 to 75 grams of carbohydrates 30 to 60 minutes before morning exercise. A slice of toast with nut butter or a banana or a plant-based milk drink is suggested. If the cardio workout is longer, lasting sixty minutes or more, the expert recommends the same amount of carbohydrates as before, adding some protein such as scrambled eggs with toast or a small sandwich with cheese or peanut butter, which can be complemented with fruit juice and some protein powder.
**Moderate-Intensity Longer Workouts**
For activities like walking or yoga for an hour, a small amount of high-protein food can be a good choice, such as two eggs, a cup of cottage cheese, or half a protein bar, which will curb hunger without leading to a feeling of fullness.
**Weight Loss Workouts**
For weight loss, it may be possible to skip eating before exercising; however, the body should be supplied with whole foods containing carbohydrates and minimally processed complete proteins, such as bacon, eggs, milk, oatmeal, or toast.
**Muscle Gain Workouts**
If the workout is aimed at slightly increasing muscle size, eating before exercise is not necessary, but one can consume foods containing carbohydrates and protein about one to three hours before lifting weights.
**Weightlifting Workouts**
In her advice for weightlifters, Davidson notes that strength training requires larger bursts of strength but actually needs less fuel. Therefore, a balanced mix of carbohydrates and protein one hour or more before the workout can provide the energy needed for weightlifting, such as Greek yogurt with a handful of fruit, an egg sandwich with bread, oatmeal, or bacon with some unsweetened juice.
