Foods with Endurance For Exercise


Eating prior to conducting aerobic exercises is all about quality and timing. Choosing the most favorable low-calorie meal to consume before performing any workout exercise can be done instantly without purchasing costly specialty foods. You need to educate yourself well about the foods that fuel your body for workouts in order for you to have strength and endurance all throughout the exercise.

Fuel – You Need it for Workout

Whether you like it or not, your body needs fuel in order for it to perform any physical activity optimally. Glucose is the favorite sugar of your body as it is a major energy source. To tell you the truth, most of the fuel your body utilizes during exercise originates from the glucose stored in your muscles as glycogen. To put it simply, the foods you consume on Tuesday and Wednesday could fuel your workouts on Friday and Saturday.

The pace at which foods are converted into energy greatly depends on the food type. This pace is also called the food glycemic index. Foods that rank high on the glycemic index will quickly be converted to fuel and can give your body energy for workouts.

Low-calorie Complex Carbohydrates

Never skip a workout or meal on an empty tummy. Without adequate energy to fuel your workout, you will become exhausted quickly. In order to boost your performance and nourish your muscles, it is important to consume low-calorie foods prior to performing any exercise. Choose foods with complex carbs in order for you to obtain the best energy source. Don’t forget that your goal is to have 100-200 calories around 30 minutes before performing any physical activity.

Sample Snacks

The following are some of the most ideal low-calorie foods that you can consume prior to performing any exercise:

  • Cereal
  • Yogurt (fat-free)
  • Pretzels
  • Fruit Juice
  • Sports energy bar/sports drink

For you to consume an adequate amount of calories prior to performing an exercise, all you have to do is mix and match these foods. Also, take note that eating fewer than 100 calories may lead to poor exercise performance.


Protein is significant for tissue and muscle regeneration, which in turn boosts muscle strength, lessens recovery periods and prevents injuries. If you would like to ensure any physical activity for weight loss, you should eat about 1 oz of protein/lb of body weight. The following are some of the best protein sources that should be part of your diet: fish, turkey, chicken and meat.


Fat supplies a secondary source for energy and body fuels. However, make sure that you only consume those good ones. In the previous chapter, you learned that there are two kinds of fats—the bad and good. By simply consuming foods that contain good fats, you will be able to have sustained endurance all throughout your workout.

Keep Your Body Hydrated

Diet plans that don’t have adequate water intake and hydration can impede excellent workout performance and fast recovery. Dehydration can lead to muscle fatigue and cramping. In accordance with Hal Higdon, an experienced endurance coach, one of the most important factors to ensure your endurance in any physical activity is hydration.


The total calories you need per day differ, and can be adjusted in order to match your requirements. The following are some of the nutrients used in producing energy: B vitamins, riboflavin and thiamin. To prevent muscle cramping and fatigue, your body needs minerals like iron, calcium, potassium and sodium.

Are you now ready to perform physical activities to lose weight? Make sure you incorporate these tips into your diet.