A nutritionist has shared some of the best and worst foods to eat before exercising.
Workouts can already seem gruelling and unpleasant, so it's best to avoid making them any worse by eating the wrong thing before you hit the gym.
As well as giving you an upset stomach, exercising after eating certain foods can negatively impact your performance.
Signe Svanfeldt, lead nutritionist at healthy eating app Lifesum, has shared what you should and shouldn't be eating before exercising.
The 'best' foods to eat before working out
Getting a good balance of nutrients before you work out is key, the nutritionist recommends eating some of the following foods before exercising:
- Whole grains : oats, brown rice, barley, whole-grain pasta
- Unsaturated fats: avocado, olive oil, nuts & seeds
- Protein: fish, beans, lentils, poultry, cottage cheese, tofu
- Vegetables: kale, cabbage, carrots, aubergine, mushroom, broccoli
- Fruit and berries: apples, melons, banana, orange, pears, strawberries, blueberries
Signe explained: "For optimal performance, nutrition is key. Getting enough energy and nutrients - as well as the timing of the meals - are vital for best performance. For overall wellbeing, focus on a nutrient-rich diet, including whole-grains, unsaturated fats, protein, vegetables and fruits."
When you are eating close to your workouts, she says that it’s best to focus on easily digestible carbohydrates such as oranges and bananas as well as protein rich foods like egg and Greek yoghurt.
She added: "The carbohydrates are needed to fill up the glycogen stores, for quickly accessible energy for rapid and intense movements, and protein is needed to fuel and nourish the muscles."
Foods that you shouldn't eat before exercise
There are some foods that are better off avoided before your workout, according to the nutritional expert.
"Even if unsaturated healthy fats (found in nuts, avocado and olive oil) and fibre (found in vegetables and whole grains), are essential parts of a balanced, healthy diet, they should be avoided close to your workout," Signe said.
"The reason you shouldn’t eat too much fat or fibre-rich foods close to your workout is due to them slowing down the digestion and absorption of nutrients, when you need quickly absorbable energy.
"They can also cause an upset stomach, which can interrupt your performance."
The recommended amount of time in between eating and exercise
According to the nutritionist, the timing that you eat before working out can depend on your lifestyle, schedule and preferences as some prefer to work out on an empty stomach, while others like to be nourished before exercising.
However, the expert added: "But for optimal performance there are some things to bear in mind. Ideally, you should have a larger, balanced main meal rich in protein, carbohydrates, fibre and healthy fats a couple of hours before your workout, and then a smaller snack rich in carbohydrates and protein closer to your workout."
The nutritionist says that what you eat after you work out is also highly important, as it can have an impact on your body's recovery
Signe explained: "It’s also important to nourish your body post-workout, to refill your emptied glycogen storages, but also to nourish your muscles for optimal recovery.
"Ideally, have a smaller post-workout meal directly after the workout, and a main meal rich in protein, carbs, fibre and unsaturated fats as close as possible. If you are working out late at night, it might be better to eat your dinner prior to the workout, and then a larger snack after the workout."
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