Should you snack before exercising?

While it is important to eat a snack before a workout, not all foods are suitable. For example, drinking a smoothie before lifting weights can be beneficial. However, drinking a smoothie before cycling can cause digestive upset, according to the health website Prevention .

If the stomach feels hungry, the walker can eat about 100 to 200 calories with potatoes, oats, fruit smoothies or bananas before exercising.

For each type of exercise, people can choose suitable snacks as follows:

Walk

Since this is a moderate intensity workout, it is not always necessary to have a snack before your workout. If you have had a main meal about 4 hours before and are not hungry before your workout, you do not need to eat anything else.

However, if you feel hungry, such as when you are walking early in the morning or in the afternoon, you can eat about 100 to 200 calories. This pre-workout snack should have starch, a little protein and fat, such as potatoes, oatmeal, fruit smoothies or bananas.

Jogging

When running, people should avoid drinking milk or orange juice, grapefruit because it can easily cause reflux, heavy stomach and discomfort. In addition, the number of kilometers run also determines whether to eat before exercise or not.

If you are running 3-5 km or more or running for more than 45 minutes, you need to eat a light meal of 150 to 250 calories, including about 30 grams of starch. These foods are often bananas, avocados, oats, blueberries or beetroot juice.

Weightlifting

When you eat foods high in starch and sugar, your body converts them into glycogen. Lifting weights requires less glycogen than endurance exercises like cycling or running. So, if you’re not hungry, it doesn’t matter whether you need a snack before your workout or not.

However, if you haven't eaten in the last 3 to 4 hours and feel weak, have a snack containing 100 to 250 calories, of which about 15-30 grams are starch and 10-20 grams of protein. The best time to have a snack before a workout is about 1 hour.

Yoga

Yoga requires a lot of difficult movements and meditation. Therefore, eating a lot before practicing will cause bloating and affect your yoga practice.

If you have had a main meal 4-5 hours ago, you can have a snack of about 100-200 calories. Ideal foods for this meal are complex carbohydrates such as potatoes, oatmeal or something that does not cause bloating, according to Prevention.

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