What to eat before you exercise will vary from athlete to athlete. Each person has unique food preferences so no one food or meal will ensure top performance for everyone. Each athlete needs to learn through trial and error what works best for their body and what doesn’t work.

The pre-exercise meal should be predominantly carbohydrate because it empties quickly from the stomach and becomes readily available to be used by the muscles.

If you will be exercising for less than an hour, snack on foods that are easily digestible and settle comfortably. Toast, English muffins, a banana, crackers, or a granola bar.

If you will be exercising for more than 60 minutes and will be unable to consume calories during that time, be sure to eat well the day before. Choose a pre-exercise snack with a little protein and fat for sustained energy.

Limit high-fat sources of protein (hamburgers, fried chicken, cheese omelets) because they take longer to empty from the stomach.

Allow adequate time for digestion. The general rule is to allow 3-4 hours for a large meal to digest, 2-3 hours for a smaller meal, 1-2 hours for a blended or liquid meal, and less than an hour for a small snack, according to your own tolerance.

Source: Sports Nutrition by The American Dietetic Assocation