[brianneb]

I like to exercise in the morning when I wake up. If I don't eat breakfast I get really hungry while exercising, but when I do eat breakfast (usually toast or a breakfast bar) half the time I feel nauseous or have a stomach ache or have to use the restroom badly in the middle of exercising. What do you suggest I eat and how much before exercising?

Also, I heard that after exercising one one should eat before a certain amount of time goes by. How long? When and what is good to eat after exercising?

Thank you

[Choux]

It is extremely important for feelings of wellbeing to have a regular unhurried morning routine. Get up and clean up and get ready for the day. Have a hot beverage and breakfast, chat. YOur bowels will be stimulated by the food and hot beverage, so go to the bathroom.

Now, you are ready for the day. :D

Exercise now if you wish because your bowels are all cleared out, you have food for energy and you are wide awake.

[brianneb]

Does anyone that has knowledge about nutrition and the body have an answer for me? I don't want to wait till later to exercise. The only time I have is right when I wake up so my question is what to eat and how much before exercising. And when and what to eat afterwards. I know there are informed medical responses to these questions

[lovelesspa]

Before working out eat a very light meal, (like 1-2 hrs before) such as 2-3 oz. of protein, toast, yogurt, or fruit and juices. You want the food to have time to digest to fuel the exercising you'll be doing. And then you should try and eat something like 1 hr. after exercising, because this is when muscles absorb the most nutrients, you need at least 10% protein in a meal, High protein shakes are good, but watch out for high sugar content.

[brianneb]

I start my day by getting up taking 20 minutes to get ready and be at the gym. I don't have 1-2 hours. So if I don't have that time frame, how much and what is good to eat without a lot of time?

[lovelesspa]

I start my day by getting up taking 20 minutes to get ready and be at the gym. I don't hav 1-2 hours. So if I don't have that time frame, how much and what is good to eat without a lot of time?

I would still stick with the juice, a sports drink, something to raise your blood sugar. Yogurt, or some fruit and wheat toast with peanut butter. A whole grain bagel topped with low fat cheese and a slice of tomato. Whole grain cereal with low fat milk and fruit, veggies,whole grain, wheat pasta or rice are good sources of carbs, a handfull of nuts. Make sure you drink one glass of water before starting your exercise and then drink some every 15 minutes during the exercise. (For intense workouts avoid beans, lentil, bran cereals and fruit, they may cause cramps.)

What you eat and when really affects your performance and the way you feel during exercise, No eating cause low blood sugar levels.