Preparing your body with the right foods before endurance efforts can dramatically affect performance.

Timing Your Pre-Workout Meal

Eat a balanced meal 2-3 hours before activity to allow digestion.

Smaller snacks can be consumed 30-60 minutes prior for an extra boost.

Choosing the Right Carbohydrates

Opt for low-fiber, easily digestible carbs to prevent gastrointestinal discomfort.

Examples include white rice, bananas, or oatmeal.

Incorporating Moderate Protein and Fat

Small amounts of protein and healthy fats can provide sustained energy.

Avoid excess fats before workouts as they slow digestion.

Hydrating Strategically

Consume fluids before exercise to maintain hydration but avoid overdrinking to prevent sloshing.

Include electrolyte solutions if training in hot or humid conditions.