Learning what foods to eat at what time to eat… simply takes time. Each of us has a different metabolism and digest foods at different rates. What and when NOT to eat is easier to define. Do not eat heavy, fatty meals two hours before your workouts. Eat smart carbs, forty-five minutes to an hour before you train. What’s a smart carb? Try a piece of whole grain toast or a half of an energy bar, but NOT a protein bar. Fruit, especially oranges are a great kick start to a good run/walk. Avoid eating protein as your main pre-workout meal.

Carbohydrates convert into glycogen more efficiently for needed energy. Up late and don’t have time to eat? Don’t train on an empty stomach. As you are getting ready to exercise, sip a sports drink which is easily assimilated by the body for energy. Skip the fruit juices, they have too much acid and could upset your stomach, plus they contain a great deal of fructose (sugar). Super low on energy and need a huge boost? Data does say a cup of java will give you a kick and keep your workouts lasting longer. But keep a lid on the calories. Coffee can bulk you up if you don’t limit the cream and sugar. Good luck!