For many, a new semester provides a fresh opportunity  to head to the gym and get cracking on the new year’s resolutions that were put on hold during January.  There are plenty of simple ways to make the most out of your workout, and an easy one is watching when and what you eat before exercising.

Fitting in a workout around a hectic schedule can make planning appropriate meals and snacks difficult. Timing pre-workout meals correctly is important to maximize results. Eating too little for too long before exercising will provide inefficient fuel for a hard routine. Eating shortly before working out can lead to indigestion or a feeling of sluggishness.

There are a couple of simple rules to keep in mind when planning when to eat before hitting the gym. A small meal or snack takes about a half an hour to an hour to leave the stomach. In general, waiting an hour and a half after eating provides the right amount of time for the body to digest and convert food into energy. Carbohydrates are processed more quickly than proteins, sugars or fats, so they are a good go-to snack if you are short on time.

Large meals take much longer to digest, sometimes up to four hours. Avoid going for a jog right after a big breakfast; instead wait until late morning or go before lunch. Remember: everyone’s ideal eating schedule varies, so experiment with different times to see what works best for you.

Figuring out when to eat is only half the battle. Choosing the right foods can make or break a workout. Foods high in carbohydrates provide ideal  fuel that is easy to digest. Proteins are good for curbing hunger, but shouldn’t be consumed in excess before heavy exercise. Fats digest slowly and inefficiently and should be avoided. While sugar may provide a quick boost of energy, it will burn out quickly and lead to a crash.

As always, drinking plenty of liquids is key. In addition to  water, a homemade smoothie or sports drink can be a great, easy way to prep for exercise.

It may seem counterintuitive to eat immediately after working so hard to burn off those calories, but a good post-workout snack is vital in helping your body recover. In addition, your body processes food more efficiently in the time window following exercise. As a rule of thumb, aim to intake 50 percent of the calories you just burned off. Carbohydrates are good to help replace glycogen lost during exercise. After a moderate workout, try to consume about thirty-forty grams of carbs, after a heavy one, consume closer to fifty-sixty. Next, look for high quality proteins, either in a protein shake or from food sources such as egg whites, chicken breast or tuna. Again, avoid foods high in fat and sugar.

Starting with these few simple guidelines can drastically improve the quality of your exercise routine. Before you know it, those new year’s goals will be well within reach.

Pre-workout Snacks

– Milk and 12 crackers with 2 tbsp. peanut butter

– Banana and yogurt

– Bagel with jelly and juice

– Fresh fruits such as oranges or bananas

– Low-fat vegetable soup (chicken noodle or tomato) and crackers

– Blueberry muffin or fig bars and milk