Before your workout: If you are heading out on a short run, just grab a light snack a few minutes before you start. If you’ve got a longer workout on tap (an hour or longer), you should eat an hour or two before you get started. And if you’re planning a high-intensity workout (interval training or sprints), it’s best to wait three hours. The delay gives your muscles more time to store glycogen. To max out their glycogen stores, endurance athletes may load up on carbs for a week before a big event, while exercising less.
A good preworkout guideline is to eat a half gram of carbohydrate for each pound of body weight (for example, a 120-pound woman would choose a snack containing 60 grams of carbs). Foods with a lower glycemic load will help keep your blood sugar stable and your muscles steadily fueled. Try old-fashioned oatmeal (not instant), bananas, tomato juice, apples, low-fat yogurt or whole-wheat toast with peanut butter. Foods with high glycemic loads (white bread, fruit juice) can lead to a rapid drop in blood sugar, less energy and poorer performance.
During your workout: If your exercise session will last longer than an hour, you’ll need fuel along the way. Sports drinks supply carbs and electrolytes as well as replacing fluids lost through sweat. Sports gels and energy bars work, too, but be sure to drink water with them. They are very dense and may cause stomach discomfort if taken alone.
After your workout: This is when bad carbohydrates go good. Higher glycemic-load foods (in sensible portions) replenish lost stores and speed muscle recovery. A bagel or some rice cakes will not only help you recover from your workout but can help ensure a good workout the next time you lace up your sneakers.
