Best Workout Foods: What to Eat Before You Workout

Last time we talked about workout motivation and how to get back on track. Now that you are exercising again I'm going to tell you what you should be eating before you exercise.

Ample energy and a steady stomach are two keys to a great workout. But people often skip pre-exercise meals due to lack of time or not knowing what to eat. No more excuses: These tummy-friendly options have ideal amounts of carbs and protein to keep you fueled, and they're easy to prepare on-the-fly.

• A whole-wheat bagel with jam: Simple carbs burn quickly, like paper while complex carbs burn like wood and take a little longer to provide energy. An easy-to-digest whole-grain bagel with jam or a drizzle of honey combines both types of carbs - a perfect way to fuel your workout from start to finish.
• Protein shake with added carbs: premade protein shake mixes are and easy on-the-go snack, and a good way yo reap protein's benefits while adding carbs to stay energized. Aim for a 4:1 carb-to-protein ratio with 10 to 20 grams of protein. Start with a shake base of juice or water, then adding oats and a banana or other fruit to provide carbs.
• Oatmeal: It's great for those morning workouts, when you're running on empty but can't eat a meal 1 to 2 hours before exercise. It settles well and provides long-lasting energy, while added fruit will hit the bloodstream quickly to get you going.
• Greek yogurt: Greek yogurt contains substantial protein and carbs, and less sugar than the regular kind. And unless you're lactose intolerant, it's easy on the stomach - ideal before intense activity or bouncing exercises like jumping jacks or plyometrics, which tend to spell tummy trouble after a heavy meal. Add fruit, honey, or whole-grain cereal for and extra energy kick.
• Brown rice with chicken: If you tend to exercise after lunch or dinner, avoid rich foods and have a simple dish of brown rice with chicken or tofu. It's a meal that sits well and provides a good amount of carbs and protein. Brown rice is a better source of complex carbs than is white rice.
• Legumes: Beans and lentils contain high amounts of protein and complex carbs - good sources of slow release energy. That makes legumes ideal for longer workouts or workouts that will begin 1 to 2 hours after you eat. Don't overdo it, though: Legumes can cause gas pains, so keep your portions small.
• Bread with cheese or egg: One of Villacorta's favourite pre-workout snacks, a slice of whole-wheat bread with low fat cheese, is easy on the stomach and provides protein and slow-release carbs. Or, as an alternative, top toast with scrambled egg whites.
• Caffeine: A moderate amount of caffeine before exercise can help you enjoy your workout more, research has found. It can also enhance your energy and reduce post-exercise muscle soreness. While some caffeinated beverages are carbonated and sugary, which could cause gas pains, an espresso or 8- or 12-oz coffe can be great pre-workout boost if you're used to it.
• Timing is everything: Even the best foods can come back to haunt you mid-workout if not allowed to properly digest, so it's best to eat 45 minutes to and hour before you work out - longer after heavy meals. While certain foods settle well and hit the bloodstream quickly, exercising on a full stomach can still make you feel sluggish. Worse, it can cause stomach cramps, because exercise pulls blood away from stomach to the muscles. If you wait more than 45 minutes between a meal and workout, it's better to have a small snack than exercise on an empty stomach. Simply grab a fruit and go :)

So there it is, some tips for you on how to give that belly some joy and at the same time workout. 

Remember a Healthy mind needs a Healthy body. keep training !