For optimal performance this is what the science says:
15-30 minutes before: simple carbs like fruit or juice
1 hour before: simple carbs and some protein like a piece of fruit and a cheese stick
2 hours before: more carbs + a little more protein like half a turkey sandwich and a piece of fruit
3-4 hours before: use the plate method! Incorporate carbs, protein, veggies, and a healthy fat like baked potato, grilled chicken, and a salad with avocado
These factors also depend on when you exercise.
For example, if you exercise in the morning, it may not be ideal for you to eat a full meal before your 6am class. In this case, make sure to include a decent amount of carbohydrates at your dinner the night before to fuel your morning efforts.
With that said, regardless if you exercise in the am, afternoon, or pm, listen to your body.
If you’re hauling a$$ mid way through your workout, that’s a sign you didn’t eat enough.
If you can feel every bit of food in your belly moving up and down while you move your body, that’s a sign you ate too much, too close to the time of your workout.
Also worth noting: the intensify of the workout matters. What works as a great pre-workout meal/snack for a HIIT session might look than what works as a pre-workout meal/snack for Pilates.
Remember, there is no one size fits all approach to nutrition.
Science is a good reference to know if we’re headed in the right direction, but we always need experiment with real world application.
Explore different combos and portions of food until you find what feels best FOR YOU.
With Lots Of Healthy Love,
Toni
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