The food you eat shortly before a workout functions as your fuel. “Your body will use the glycogen from that food source for energy,” Sweeney explains. Glycogen, BTW, is a form of sugar.
If you’re exercising first thing in the morning and haven’t eaten in 10 hours, your body is considered to be in a fasted state. That means it won’t have the right fuel, or the right amount of glycogen, to get through your routine.
For a bit of pre-exercise fuel, Alo recommends eating fast-absorbing carbs to give you a quick burst of energy, as well as slow-absorbing carbs for more sustained energy.
If you’re about to do light exercise, like an easy incline walk on a treadmill, it’s recommended that you eat 30 minutes to an hour beforehand.
This post-workout meal will also help you build muscle. “If you are an intermediate weightlifter or an advanced athlete, then replenishing your glucose and glycogen stores
If you just did cardio, Sweeney recommends replenishing your energy levels with some plant-based carbs. Think whole grains, fruit, veggies, legumes, or starchy foods like potatoes.
Since it may take some time for your adrenaline to calm down, you may find that it feels right to wait about an hour post-workout.