Eating - Exercise

1. Healthy breakfast
The importance of breakfast.
If you exercise in the morning, get up early enough to finish breakfast at least an hour before your workout. Studies show that consuming carbs before exercise can improve your workout performance and allow you to work out longer or harder. If you do not eat, you may feel tired or dizzy while exercising.

If you plan to exercise within an hour after breakfast, make sure your breakfast is light and it is good to focus on carbohydrates for maximum energy.
Good breakfast options are some of the following: 
whole grains or bread
low fat milk
juice
a banana
yoghurt
2. Pay attention to the portion size
It is important to be careful not to overdo it with portions of food when you are going to exercise. The general guidelines suggest:

for large meals - eat a large meal at least three to four hours before exercise.
Small meals or snacks - eat about one to three hours before exercise.
It is generally good to try to keep a balance. Keep in mind that eating too much before exercising can make you feel overweight, while eating too little may not give you the energy you need to feel strong throughout your workout.
3. The importance of a balanced snack
Most people can eat small snacks just before and during exercise. The key is how you feel. The following are good snack options:
a banana, apple or other fresh fruit
yoghurt
fruit smoothie
a wholemeal bun or cracker
a low fat granola bar
a peanut butter sandwich
A healthy snack is especially important if you are planning a workout several hours after a meal. 
4. Food for after exercise
To help your muscles recover and replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your workout time. Some of the good post-workout food options include:

yogurt and fruit
peanut butter sandwich
chocolate milk and low fat cookies
post-workout recovery smoothie
turkey with wholemeal bread and vegetables
5. Liquids
Do not forget to drink fluids. Your body needs enough fluids before, during and after exercise to avoid dehydration.
To stay well hydrated for exercise, try the following:
Drink about 2 to 3 cups of water during the two to three hours before your workout.
Drink about 1/2 to 1 cup of water every 15 to 20 minutes during your workout.
Drink about 2 to 3 cups of water after your workout
Water is generally the best way to replace lost fluids. But if you exercise for more than 60 minutes, use an energy drink. Energy drinks can help maintain your body's electrolyte balance and give you a little more energy because they contain carbohydrates.

When it comes to food and exercise, everyone is different. Pay attention to how you feel during your workout and your overall performance. Let your experience guide you in these pre- and post-workout eating habits that work best for you.