Knowing what to eat can be as important as your workout – without nagging hunger pains, abdominal cramps and premature exhaustion.

Skipping a meal, especially before a workout is not a good idea. Your body is depleted of glycogen (energy in your muscles) when you first wake up, and if you go to the gym without replenishing your body, you can be setting yourself up for a crash later in the day, or even tomorrow. On the flip side, if you eat too big of a meal before working out, you may feel sluggish or get abdominal cramps because your digestive system and your muscles are competing with each other for energy resources.

Of course, keep in mind that the kind of workout you do will depend on what you should eat. An easy walk should not be a problem, but if you are working out hard for an hour or more, you’ll need to pay attention to your carbohydrate intake. Complex carbs are the best: cereals, whole grain breads, pasta, vegetables and fruit. Foods high in fiber or fructose could cause problems if eaten right before an intense workout. These may cause gas or cramping, even diarrhea.

Before your workout, try eating a piece of fruit, cereal or a bagel. Stay away from fat laden food, that may cause stomach upsets. Don’t try any new foods; stick to things you know your body is comfortable with.

After a workout, it is important to replenish your glycogen stores within 2 hours of your workout. The best thing to eat is protein and carbs together. Remember, refined carbs (sugar, candy, cookies, etc) are not good choices (they will spike your blood sugar, then cause a rapid drop). Stick to whole grains, cereals, vegetables and fruit.

  • Have a glass of juice to boost your energy before a morning workout
  • Eat a breakfast that includes whole grains and fruit or fruit juice
  • Eat small, frequent small meals and snacks during the day to maintain your blood sugar
  • Make sure to have a light, healthy snack an hour before your noon or after-work workout
  • Stay hydrated, keeping a water bottle at your desk at work
  • Limit-or eliminate-the amount of caffeine in your diet

And lastly, good nutrition, sufficient rest, responsible use of supplements and being active are all a part of avoiding the plateaus and staying healthy.