For some people, "eating very early in the morning can be particularly jarring," San Francisco—based dietitian Edwina Clark , M.

Luckily, it's generally okay to skip eating beforehand if that's your preference, as Steve Ball, Ph. The research on how exercising in a fasting state affects performance is conflicting , but some people do find they feel better working out without food in their stomach.

For the rest of us who are up to eat something first thing in the a. The number one thing you're looking for is carbs, which provide a quick hit of energy and a boost to your glycogen stores, the reserves of glucose your body's fuel that your muscles can dip into when you're working out.

That typically means fruit or grains of some sort. If you can stomach it, a modest amount of protein likely in the form of egg, milk, yogurt, or deli slices is optimal too, Jones says—especially if you're going to be breaking down your muscles with weight training.

On the other hand, most people will want to avoid eating tons of protein, as well as high amounts of fiber or fat all nutrients that can slow down digestion , to ensure easily accessible energy and avert potential nausea or stomach upset. From there what you eat and when depends on your appetite and schedule.

The guidance on how much time to leave between chowing down and working out ranges widely, from 30 minutes to three hours, as Jones writes.

If you're working out early in the morning, you probably don't have three hours to kill. The truth is that what the best pre-workout fuel up looks like for you can vary a lot from person to person. Jones says it might take some experimenting to see what time frame works best for you, and how much food and what kind!

you feel good eating before working up a sweat. For some inspiration, we've gathered a few pre-workout breakfast ideas and arranged them, roughly, from lighter to heavier—so you can find something that works whether you're waking up at 5 a. with zero appetite and just 30 minutes before your workout, or at 7 a.

with an appetite and two hours to spare. Something to keep in mind here: A lot of these ideas especially early on the list are not enough to be considered complete breakfasts on their own.

You'll need to eat a post-workout snack or second breakfast containing protein and carbs to restore your energy , help your body repair and recover , and tide you over until lunch. While we are aware that juice by itself is not a breakfast, Clark says that this quick source of sugar can be a great choice for those who struggle with eating early but still want a little boost.

Even just a small amount of carbohydrates can be enough fuel to offset the groggy fatigue you might feel right after rolling out of bed , Clark explains. The same qualities that make this drink a great post-workout snack also make it an excellent pre-workout breakfast. Rich in carbs and protein to power you through your session, chocolate milk is an especially good pick if you're craving sustenance but are not wild about solid food early in the morning.

Try lactose-free or soy chocolate milk if you have lactose intolerance. If a big bowl of cereal sounds like a lot, you can also just grab a handful of your favorite flakes, muesli, or granola. Clark says a small portion of ingredients like oats, corn or wheat flakes, dried fruit, nuts, and seeds can give you just enough carbs, fiber, and protein to sustain you.

This idea in particular is great for anyone who wakes up slightly nauseous, as bananas are especially easy on the stomach. Pairing with a spoonful of peanut butter or another nut or seed butter , like almond or sunflower will provide just a tiny bit of protein and fat to keep you going.

If you like, you can beef up your toast by using a whole grain variety if you haven't noticed any stomach issues with fiber pre-workout in the past , or satiate a bigger appetite by topping with a bit of nut butter. Eating healthy carbohydrates such as whole-grain cereals with low-fat or skim milk , whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles. During: Make a Pit Stop.

After: Refuel Your Tank. After your workout, Ms. Platt recommends refueling with: Fluids. Drink water, of course. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. In the minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.

Eat things with protein to help repair and grow your muscles. First Name required. Last Name required. Email required. According to a study in the Journal of the International Society of Sports Nutrition , bodybuilders at the start of the prep phase will take in more calories than those nearing competition.

The study notes that bodybuilders ate fewer red meats and eggs, though they still received protein from those sources. Portions will vary from person to person.

For portion recommendations, a person should calculate their own macro needs or consult a certified nutritionist. According to a recent review , supplements and vitamins that may help a bodybuilder include:. There is some debate about whether protein shakes are necessary for bodybuilding.

Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs. When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration FDA is not as strict as for pharmaceuticals.

People should look for supplements that verify their products using a third party. They should also seek advice from their doctor or nutritionist when choosing a supplement or shake.

One risk is overtraining, which could lead to injury or even illness. Some experts recommend taking a rest day every 7—10 days to ensure their muscles have a chance to recover fully. A person may also wish to avoid overworking the same muscle groups two days in a row.

Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders. A study found a correlation between eating disorders and body dissatisfaction and body dysmorphic disorders in biologically male bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.

A bodybuilding meal plan should consist of healthful fats, proteins, and carbs. A person should plan to eat between three and six times a day and adjust their total caloric count based on whether trying to bulk up or lean out.

A person should talk to their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time. That way, they can get additional information on how to implement a new program safely. What are some of the best bodybuilding supplements?

In this article, we look at possible benefits of various supplements and provide a list of…. Eating a high protein diet can help people to lose fat and build muscle.

Learn about foods that are high in protein. Peanut butter is high in protein and high in fat, but will it make you gain weight? Read this article to learn how peanut butter affects your weight.

Muscle dysmorphia can cause a preoccupation with building muscle and the belief that a person's muscles are smaller than they are. Learn more in this…. Learn about relative energy deficiency in sport RED-S. This article looks at symptoms, causes, treatment options, and more. My podcast changed me Can 'biological race' explain disparities in health?

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Pre-workout food in the cereal aisle? You bet. Honey Nut Cheerios is an easily accessible, convenient, and budget-friendly way to fuel your However, that doesn't mean that budget-conscious athletes can't create a healthy meal plan on their own. Pre-workout · Creatine · BCAAs + Learn how to maximize your bulking budget using as little as $50 per week. This feature includes grocery lists and specific meal plans that will help you

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Budget-conscious pre-workout meal plans - Eating healthy and tasty isn't necessarily expensive. Here's how you can build an effective and healthy muscle-building meal plan on budget Pre-workout food in the cereal aisle? You bet. Honey Nut Cheerios is an easily accessible, convenient, and budget-friendly way to fuel your However, that doesn't mean that budget-conscious athletes can't create a healthy meal plan on their own. Pre-workout · Creatine · BCAAs + Learn how to maximize your bulking budget using as little as $50 per week. This feature includes grocery lists and specific meal plans that will help you

Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics Food as Fuel Before, During and After Workouts. Platt recommends: Before: Fuel Up! Ideally, fuel up two hours before you exercise by: Hydrating with water.

Eating healthy carbohydrates such as whole-grain cereals with low-fat or skim milk , whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables. Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.

During: Make a Pit Stop. After: Refuel Your Tank. After your workout, Ms. Platt recommends refueling with: Fluids. VIEW ALL HISTORY. These Black-owned companies check all the marks for freshness, flavor, and elevating Blackness in the food industry. Dinnerly is an affordable meal kit service that provides quick recipes and the ingredients you need to prepare them.

We put Dinnerly to the test to…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern.

Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.

We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 6 Cheapest Meal Delivery Services. Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Rachael Ajmera, MS, RD — Updated on November 28, On this page Our picks Comparison table How we tested How to choose FAQ Bottom line.

How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process.

Best Caffeinated:. Best for Right Before a Workout:. In This Article Expand. Our Picks. Where We Stand. Who Should Or Shouldn't Take These. How We Selected. How We Select. Our Experts. Why Trust Verywell. Best Overall. Kodiak Cakes Instant Oatmeal Power Cups. Cons Needs to be microwaved.

Best With Protein. Stonyfield Organic Probiotic Protein Smoothie Peach. View On Stonyfield. com View On Instacart.

Pros Contains adequate carbs and moderate protein USDA Organic ingredients Good for on-the-go. Cons Not suitable for those with a milk allergy or lactose intolerance Requires refrigeration, which may be inconvenient. Best Budget. Cheerios Honey Nut Cheerios. Pros Quickly digesting carbohydrates Low-fiber and fat Gluten-free Non-perishable.

Cons Not suitable for those following a vegan diet contains honey. Best Post-Workout Supplements and Foods of Best for On-the-Go.

Gogo Squeez Apple Apple. Pros Quickly digesting carbohydrates Portable Vegan and allergy-friendly. Cons Not enough calories or carbohydrates for longer workouts. The 11 Best Pre-Workout Snacks of Best for Endurance Exercise.

Pros Higher carbohydrate content with moderate protein USDA Organic and non-GMO ingredients Made with whole grains. Cons Not gluten-free. The Best Energy Chews, Gels, and Bars for Running, According to a Dietitian.

Best Stimulant-Free Powder. Legion Pre workout. Pros Third-party tested Contains 75 milligrams of caffeine Contains beetroot extract. The 7 Best Protein Shakes of Best With Creatine. Ladder Strawberry Lemonade Pre-Workout. sport View On Vitamin Shoppe.

Pros NSF Certified for Sport Suitable for vegan and gluten-free diets No artificial colors or flavors Contains creatine, beta-alanine and caffeine. Cons Only 6 grams carbohydrates per scoop, which is not ideal for endurance exercise Some ingredients don't have strong research.

The 10 Best Protein Powders of , Tested and Reviewed. Best Energy Chew. Skratch Labs Blueberry Sport Energy Chews. Pros Portable Contains 50 milligrams caffeine Contains easily digested carbohydrates.

Cons May not be enough carbohydrates for some athletes. The Best Electrolytes for Runners, Tested and Reviewed.

Best Caffeinated. Picky Bar Smooth Caffeinator. com View On Thefeed. Pros Adequate carbs and moderate protein Allergen-friendly Many flavor options Lower risk of stomach discomfort. Cons Lower dose of caffeine.

The 9 Best Post-Workout Snacks to Buy Online of Best for Right Before a Workout. Natural Delights Fresh Medjool Pitted Dates.

Pros Energy dense Good source of easily digested carbohydrates Good source of potassium. Cons Not a good source of protein or sodium. This pre-workout powder contains 17 ingredients. Many of these have little to no evidence to support performance, and for some, we don't know how safe they are—some may even be harmful.

Importantly, it contains N-phenethyl dimethylamine, which is a stimulant banned by the World Anti Doping Agency WADA.

In addition, it contains two concentrated sources of caffeine, totaling milligrams. Transparent Labs LEAN. This pre-workout powder contains several ingredients that the International Society for Sports Nutrition states do not have research to support their use, including L-citrulline and acetyl L-carnitine.

In addition, it contains two sources of concentrated caffeine caffeine anhydrous and dicaffeine malate , which the FDA warns against taking in supplement form. C4 supplements by Cellucor are a popular pre-workout supplement line. These supplements contain ingredients that are not recommended by the International Society for Sports Nutrition, such as arginine and carnitine.

In addition, they contain ingredients that have not been well studied or have not been shown to offer benefit. Most of their supplements are not third-party tested, which means they may contain harmful contaminants or ingredient amounts that are different from what is listed on the label, which could be unsafe, including caffeine anhydrous.

Where We Stand While there are many factors that play into choosing the right pre-workout food or supplement, we love Kodiak Cakes Oatmeal Power Cups because they're affordable, universally appealing, and they provide a great mix of nutrients to fuel your workout.

Early - morning exercisers. Caffeine may also support performance, especially for endurance activities. Endurance athletes. Endurance athletes exercising 2 to 3 hours per day, most days of the week have higher carbohydrate needs, and consuming additional carbohydrates before a workout can enhance both training and recovery.

Athletes at risk for low blood sugar. If you are prone to hypoglycemia low blood sugar or take insulin, diabetes medications, or other medications to manage blood sugar, consuming some carbohydrates before a workout can help avoid drops in blood sugar that can be dangerous.

Also, if you're prone to hypoglycemia, consuming pre-workout carbohydrates closer to 15 minutes before exercise may be beneficial. People with underlying health conditions or taking certain medications. Many pre-workout supplements contain ingredients—such greens powders, antioxidants, or adaptogenic herbs—that may interact with some medications.

People who are sensitive to caffeine. Pre-workout supplements that contain high doses of caffeine may increase anxiety in some people. It may also interrupt sleep if taken too late in the day.

People with digestive problems. Some athletes, especially for sports where there may be more jostling, like running and swimming, may experience digestive upset when they consume something too close to exercise.

This may be even more problematic in those with digestive disorders. While fuel is still important, finding a food or supplement that works for you can take some trial and error. How We Selected Our dietitians put together this list of best pre-workout foods and supplements by considering a variety of products with different ingredients that would fit various preferences and needs.

Electrolytes: Consuming foods or supplements with electrolytes , such as sodium and potassium, before a workout is important if you know you will have a lot of sweat loss, working out in the heat or exercising for over minutes.

Added Sugar: Many foods and supplements targeted as pre-workouts include added sugars; this is because sugar is a great source of energy during exercise and you want to have adequate stores to avoid muscle loss.

The longer you exercise, the more sugar you may need and this is where energy chews might be a good idea even during the workout. Keep in mind that the current recommendation is to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women.

Carbohydrates: Carbohydrates are necessary to provide fuel and boost energy for exercise. Consider your preferences and individual needs when choosing a pre-workout product. For example, a marathon runner may require more carbohydrates for a long run than a sprinter. A weight lifter who is focused on building muscle will likely have higher protein needs throughout the day, with some carbohydrates prior to lifting.

Fluid: Fluid intake and hydration are important to consider pre-workout. Aim to drink water throughout the day and increase fluid intake based on physical activity and your individual needs. Fluid replacement is important as dehydration can hamper both performance and recovery, causing issues such as cramping, muscle weakness, and fatigue.

Third-party testing of supplements: It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look For The format: Pre-workout supplements are available in many forms, such as powders, gels, chews, bars, whole foods, and drinks. The best form is the one that works best for your nutrition needs and what you can tolerate best before a workout.

What's in them: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the pre-workout food, drink or supplement that you are selecting is safe for you. Some specialized pre-workout products contain excessive caffeine or added nutrients that may not be ideal for you.

How you'll use them: Consider where—and when—you will consume your pre-workout product. Or, you might be looking for a product that combines a few ingredients to boost performance and energy without having a meal, in which case a powdered supplement may work best for you.

Ingredients and Potential Interactions It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. There are also ingredients common to pre-workout supplements that can be harmful and should be avoided, including: Anabolic steroids.

Anabolic steroids are linked to life-threatening side effects, including liver and hormonal dysfunction, high cholesterol, increased risk of cardiovascular disease, and behavioral changes.

Many of these symptoms are irreversible. Anabolic steroids are banned by most sport organizations and should be avoided as the potential benefits do not outweigh the risks.