Eating healthfully before workouts can help to boost energy, repair and build muscle, and may eliminate post-workout soreness. Here are some ideas for pre-workout meal and snacks.

Meals

• Guidelines:

• Should be eaten three to four hours before working out
• Aim for wholesome foods, not bars or shakes
• Avoid foods high in fat (fried foods, regular cheeses)
• Eat or drink small amounts of protein

• Examples:

• Lean hamburger on a bun with lettuce and tomato, side salad, and yogurt-fruit parfait
• Turkey sandwich, fruit, and sports drink
• 1 cup old-fashioned oatmeal with low-fat milk, cinnamon, and sweetener

Snacks

• Guidelines:

• Should be eaten 30 to 60 minutes before working out
• Choose high-carbohydrate, low-fiber foods

• Examples:

• Sports drink or water
• Sport candies or bar
• A piece of fruit or jam sandwich

Source: www.eatright.org