If you fully intend to shape yourself up from a couch potato to a fit and healthy individual, some type of exercise activity should be added to your daily routine. And while you might be a beginner at a healthy lifestyle it does not necessarily mean you should not get the most out of your workout. One of the things to consider is when and what to eat so that you can get the maximum out of your workout plan.

Exercise after a large meal might leave you feeling worse then when you started off, with indigestion, sleepiness, sluggishness or it can even lead to cramps and poor general performance. On the other hand if you eat nothing at all you might also feel weak, faint, tired and lightheaded. So how come Pete Sampras was never sick while he ate all those bananas during Wimbledon?

There are some general guidelines to follow; however the best indication is your own personal experience.

If you are having a large meal, it should be eaten 3 – 4 hours before the exercise, if the meal is smaller then 2-3 hours is fine. Breakfast should not be skipped, as well as other meals, regardless when you work out. It would be wise to keep the meals smaller if you have a workout scheduled within one hour after the meal.

What is the best fuel to keep you going during the exercise? That dreaded word carbs. Yes carbohydrates are the fuel of choice. Carbohydrates can be found in cereals, pasta, bread, vegetables and fruit (that is why Pete Sampras was almost inhaling those bananas and still managed to win Wimbledon). Why carbohydrates? Because the excess of carbohydrates is being stored in your muscles as glycogen and the muscles will use it when they need the energy. If you cannot stand the idea of a meal just before you exercise you can chow on a cereal bar or drink a sports drink or a fruit juice rich with carbohydrates, it will improve your performance as well.

Another dreaded word is coming up, fat. Yes fat, it can help you improve your workout as well and give your body the fuel it needs. However not bacon fry up or hamburger fat, rather fat you can find in nuts or fatty fish.

Last but not least is water. Do not forget to drink water while you exercise. While you exercise, you produce heat and heat produces sweat, so it is necessary to replace the fluids you lost to avoid dehydration.