One of the most significant issues I see when it comes to diet and exercise is that people need to fuel their bodies in preparation for exercise - but they don't.

While doing a 30-45, or even 60-minute run or lifting session, there isn't a need to carbo load, pound protein, or take pre-workout. However, properly fueling will help with a productive workout and feeling like it is easier.

First, here are things to consider:

When I refer to a 'workout," this could be any planned exercise. Recently, some people have considered a workout merely lifting weights and nothing more. When I ran daily, I thought that a workout. I work out when I go on a 20-mile or longer bike ride. However, when I've asked people in the last few years. "what do you do for exercise?" The response is, "workout." When I asked for clarification, I received confirmation that they were "working out." For many people, "working out" means lifting weights. Who knew?
One can undoubtedly exercise without eating for several hours. The body does have ways to adapt so we can exercise without fueling. However, if one fuels well, the. The workout can be more efficient and more intense if adequately fueled. I've had many an activity in which I was not well fueled, and it was a miserable experience. Things are more challenging than necessary.
Supplements are not needed. Some people think they need to stock up on buckets of protein, pre-workout, or other supplements. Not one was a supplement used or required in marathons, triathlons, and even century (100-mile) bike rides. It was all food. I swear.

Fueling For What?

One of many things to consider is what type of exercise one does.

Soccer game, bike ride/race, swim meet, casual hike over several hours, strength training, or "just" a run are all fueled differently. At least in the details.

Anyone could have coffee before the workout and be fine unless they have caffeine sensitivity. And it is less costly and safer than pre-workout, which is often a combination of stimulants and potentially dangerous. I've had people tell me of adverse side effects of pre-workouts, including vomiting, headaches, and shakes or tremors. These symptoms are temporary but would likely interfere with any exercise for that day.

Fluids are always essential too. Fluid benefits up to and during exercise. It especially helps with cooling the muscles. And most people do not need to drink a gallon of water daily.

Carbs or Protein?

Here is where people tend to get it reversed.

Protein isn't the fuel for the muscle, so loading up on protein doesn't help fuel a workout.

Glucose and glycogen are the fuel for the muscle. So if you plan to exercise, your muscles need plenty of fuel to do the work. That fuel is glucose which comes from carbohydrates.

So if your exercise uses muscles, then it needs carbohydrates.

Protein is okay beforehand, but it isn't the fuel. Having yogurt ahead will have both carbs and protein, and the carbs there will help fuel the fueling.

Timing - when to eat?

Again this varies depending on what exercise is happening. And how long it lasts.

Last night's meal may adequately fuel a 30-45 minute workout (run, bike, gym time, etc.). Or not.

Many years ago, I had a client referred to me by her doctor because she kept passing out on her morning runs. A friend told her to stop eating anything by 4 pm each day. She would then attempt to run 3 miles in the morning. She was passing out because her body didn't have enough fuel to do the workout, let alone efficiently.

And if one wants to stop eating at 4 pm, then some food/fuel would help in the morning before the run to get some energy to those muscles.

When I ran longer distances, training for a half marathon and later a full marathon, some mornings I could run on the fuel from the night before. However, that was 6 miles or less, or about an hour of running.

If it were longer than that, more than an hour, it would need to fuel before these runs. On those days, I would eat something about 1-2 hours before the activity. Sometimes this meant fueling at 4-5 am. This early fueling was usually on weekends, and I would go back to bed for an hour or so. On race days, when an event started at 7-7:30 am, it would always ensure the food/fuel was in me by 5 am.

Why this time difference? It gives the body time to digest the food and is available for the muscles for fuel. So, it is not in the stomach still and risks a cramp. We weren't allowed to eat and go swimming as kids because of the risk of a cramp.

What to eat?

If we work out without supplements, what would work then?

A cup or two of coffee can help. Though it stimulates the GI tract, don't go too far from a bathroom.

Something as simple as a glass of juice or a banana works. So would a yogurt.

A bowl of cereal (hot or cold) would work.

Toast with peanut butter is also helpful.

Or my go-to was a smoothie with soy milk, frozen fruit, Greek yogurt, and oats. It was easy to make, drink, and digest. It worked for me.

Trial and Error
Part of the training is to find what works for you individually.

What works for one person only works for some.

And while it may be easy to ignore fueling before a workout, I recommend trying it and seeing if the exercise is more manageable when fueled well.

Several years ago, I was in a 9-mile race (running) up a mountain in my town. At about 7.5 miles up, a participant was on the ground, unable to get up. He was receiving help, and I overheard them asking him what he had to eat that morning— his response was "nothing."

A 9-mile race, over two hours uphill, and he didn't fuel at all. That is what can happen when under-fueled—a literal crash and unable to continue.

Don't do that to yourself. Eat something.