No matter your fitness level, pre-workout nutrition is essential. What we eat \u2014 or don’t eat \u2014 before a workout can affect energy, performance and recovery.<\/p>\n
\u201cIt\u2019s like putting gasoline in a car. If there\u2019s no gas in the car, the car doesn\u2019t move. Your body needs food to fuel workouts,” says Natalie Rizzo, dietitian and TODAY.com nutrition editor.<\/p>\n
“The foods you eat can help you feel stronger, move better, and even enjoy your workouts more,” says Rizzo. It’s crucial to fuel your body before every single workout, she adds \u2014\u00a0whether it’s walking, strength training or yoga.<\/p>\n
“No matter the exercise, what you eat beforehand will give you the energy to power through and finish as strong as possible.” <\/p>\n
Joining the Start TODAY podcast<\/a>, Rizzo shares one of the best foods to eat before a workout.<\/p>\n Dietitian Tip of the Day: Eat a Banana 30-60 Minutes Before a Workout<\/p>\n Bananas are portable, easy to eat, and rich in carbohydrates and electrolytes to help fuel your body during a workout, says Rizzo.<\/p>\n One medium banana<\/a> has 105 calories, 27 grams of carbohydrates, 3 grams of fiber and essential micronutrients like potassium, vitamin B6, and manganese. <\/p>\n “It\u2019s easy to digest. It’s not going to give you gastrointestinal issues during exercise,” she adds.<\/p>\n However, timing is important. “What you should eat also depends on when you’re eating,” says Rizzo. Bananas should be eaten 30 to 60 minutes before a workout to give you the quick energy that you need.<\/p>\n Protein and fat also play a role in pre-workout nutrition, says Rizzo, but it\u2019s best to load up on these several hours before a workout or afterward.<\/p>\n Why It Matters<\/p>\n The easily digestible carbohydrates in bananas do some heavy lifting. \u201cCarbohydrates are the primary fuel source for workouts. You should not be scared of carbs,” says Rizzo. <\/p>\n In the body, carbohydrates are broken down into glucose, a simple sugar that provides your body with immediate energy to “work out harder, faster, stronger and longer,” says Rizzo.<\/p>\n If you don’t get enough carbs to fuel your workout, this can lead to low blood sugar, weakness or dizziness. Instead of burning carbohydrates, the body may start to burn protein for energy, which is not optimal for muscle repair.<\/p>\n Bananas are loaded with potassium, an electrolyte that aids with fluid balance and muscle contraction, which is why the fruit is often touted for muscle cramps<\/a>.<\/p>\n How to Get Started<\/p>\n Aim to eat a banana within 30 to 60 minutes before exercise. <\/p>\n \u201cHate bananas? That is perfectly fine. You want to figure out what works for you,\u201d says Rizzo.<\/p>\n Aside from bananas, you can eat these foods rich in easily digestible carbohydrates within an hour of exercising:<\/p>\n An apple Dried fruit (raisins, dates, mango)Whole-wheat toastGraham crackers <\/p>\n The longer or more intense the workout, the more pre-workout carbs you’ll need, Rizzo adds.<\/p>\n Two to three hours before exercise, Rizzo recommends eating a larger meal to give you lasting energy. \u201cYou want a mixture of carbs, protein and fat, because those three nutrients together will keep you full.” <\/p>\n Opt for a turkey and avocado sandwich or oatmeal with nut butter, for example.<\/p>\n It’s also important to get enough carbohydrates, protein, healthy fats, and fiber throughout the entire day, Rizzo notes. <\/p>\n Download the Start TODAY app<\/a> for more nutrition tips.<\/p>\n