Healthy Hairdresser

Fuel Your Body Before a Workout

Rosanne Ullman | September 22, 2016 | 7:57 AM
Photo By Louis-Paul St-Onge for Getty Images

The length and intensity of your workout will determine what and when to eat before exercising. A comprehensive article at includes this guide:

  • High-intensity workouts—Eat carbs to maximize your muscles’ glucose levels, which get depleted during intense workouts. “Carb-loading” does work!
  • Long but less intense workouts—Eat fats to fuel your body for longer time periods.
  • Top-performance goals—Eat protein to increase strength and improve muscle recovery. 

The best plan is to have a meal 2-3 hours prior to your workout that includes all three—carbs, fat and protein. If you’re eating only 45-60 minutes before your workout, eat less food, skip the fat and choose proteins and simple carbs that are easy to digest.


Sample meals 2-3 hours prior to your workout:

  • Sandwich on whole grain bread, lean protein and side salad
  • Egg omelet and whole grain toast topped with avocado spread and a cup of fruit
  • Lean protein, brown rice and roasted vegetables

Sample meals within 1-2 hours before your workout:

  • Protein smoothie made with milk, protein powder, banana and mixed berries
  • Whole-grain cereal and milk
  • A cup of oatmeal topped with banana and sliced almonds
  • Natural almond butter and fruit preserve sandwich on whole-grain bread

Sample meals within 1 hour before your workout:

  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit such as a banana, orange or apple

Don’t double up! If you ate a full meal two hours before your workout, you don’t need to eat again until your exercise is finished.



Facebook Comments

More from Healthy Hairdresser

Hair Color Trends
Hair Color Trends

MAKEOVER: Going Bright and Icy With Lots Of Contrast

Maggie Mulhern | January 6, 2017

Amy McManus (@Camouflageandbalayage), owner of Trinity Salon in Fitchburg Mass. says "My guest contacted me after seeing my work on Instagram. She drove an hour to see me because she loved my blondes on my page." This client was previously highlighted, but she never felt light enough. "She wanted a lot of bright icy pieces and loved a lot of contrast. After out consultation, we decided to keep her natural base color and build off of that for the blend." Here's the how to.

Load More