Is it okay to have a snack before exercising?

While a light snack before exercise is necessary, not everything is suitable. For example, a smoothie before lifting weights is beneficial. However, drinking a smoothie before cycling can cause digestive discomfort, according to the health website Prevention .

If feeling hungry, walkers can eat about 100 to 200 calories with potatoes, oatmeal, a fruit smoothie, or a banana before exercising.

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

Walk

Since this is a moderate-intensity workout, a snack before exercise isn't always necessary. If you ate a main meal about four hours prior and don't feel hungry right before exercising, then there's no need to eat anything else.

However, if you feel hungry, such as after a walk in the early morning or afternoon, you can eat around 100 to 200 calories. This pre-workout snack should contain carbohydrates, some protein, and fat, such as potatoes, oatmeal, a fruit smoothie, or a banana.

Jogging

When running, people should avoid drinking milk or citrus juices as these can easily cause reflux, bloating, and discomfort. Additionally, the number of kilometers to run will determine whether or not you should eat before exercising.

If you're running 3-5 km or more, or running for more than 45 minutes, you should eat a light snack of 150-250 calories, including about 30 grams of carbohydrates. These often include bananas, avocados, oatmeal, blueberries, or beetroot juice.

Weightlifting

When you eat foods high in starch and sugar, your body converts them into glycogen. Weightlifting requires less glycogen than endurance exercises like cycling or running. Therefore, if you're not hungry, whether or not you need a snack before exercising is irrelevant.

However, if you haven't eaten in the past 3 to 4 hours and feel weak, have a light snack containing 100 to 250 calories, with about 15-30 grams of carbohydrates and 10-20 grams of protein. The best time to have a snack before exercising is about an hour beforehand.

Tree

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

If you ate a main meal 4-5 hours ago, you can have a light snack of about 100-200 calories. Ideal options for this snack are complex carbohydrates like potatoes, oatmeal, or something that won't cause bloating, according to Prevention.

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