You change into your workout clothes, get your equipment ready, and start your workout. And within a few minutes you’re already feeling tired, worn out, and not ready for what you have planned. It feels like you’re wasting your time. You want to do better, but today you just don’t have the motivation—and fuel—to push through.

Everybody has had a bad workout before. It happens. But when it comes time to exercise, you want to minimize the obstacles that keep you from performing your very best. They can be caused by stress, mental or physical fatigue, poor nutrition, or a number of different things. Some of these factors can be outside of your power, but nutrition is one you can control.

All of your food choices during the day play an important role in making sure you have the nutrients you need. But your pre-workout foods can have the biggest influence on how you perform while exercising. See which nutrients and foods to choose before exercise.

Where to Look For Energy

Providing energy should be the first thing that comes to mind when you think about pre-workout foods. Exercising while fasting can play a role in weight loss, but is not going to lead to your best performance. What you read below is all about performing your best, and eating before your workout is essential to that.

To decide what your energy needs will be, you first need to know what type of workout you are going to have. A low-intensity, 20-minute workout has very different needs than a higher-intensity workout lasting over an hour.

Your goal should be to consume enough calories to match your planned workout. (If you will be exercising more than an hour, you will also need to refuel during your workout.) Your 20-minute, moderate-intensity workout will need 100 to 200 calories. A longer session will require up to 500 calories or more.

For Energy, Carbs Are King

Have you ever wondered why professional athletes always have a big cooler or bottles full of sugary drinks? Or why there are so many energy blocks, gels, and drinks for sale that contain nothing but sugar? That’s because when it comes to energy, carbohydrates—or carbs—are king.

Your body can also use fat and protein for fuel. But carbohydrates are your body’s preferred energy source. The reason for this preference is that simple carbs are the quickest and easiest to digest.

During exercise, your body will first burn the sugar (simple carbohydrates) in your blood, most commonly glucose. Then your body move on to long-term carb storage (glycogen). Only after those are gone will it make a serious attempt at using fat and protein for energy.

When you’re eating before or during exercise, the goal is to keep your sugar storage full. This prevents your body from having to use as much fat and protein for energy. Have you ever hit a wall about an hour into an endurance workout, where all of your energy seems to disappear? That’s your body running out of carbs.

You might be thinking, “but I want to burn some fat.” You can certainly do that through exercise, but it will limit your performance. A good balance would consist of a pre-workout meal to fuel your upcoming exercise. Then choose a diet for the rest of your day that will help you lose fat.

Unlike the healthy foods you should eat the rest of the day, pre-workout foods are not going to be as balanced and varied. You should limit the amount of fat, protein, and fiber that you eat pre-workout. This means you won’t be eating a lot of vegetables, beans, nuts, seeds, meat, or dairy. High-glycemic carbs found in fruit, grains, and even some sweets will give your body access to easy energy, and help it focus on exercise, rather than digestion. (See below for some food ideas.)

Micronutrients and Water Are Important, Too

Your performance isn’t just about energy. Each of the essential micronutrients play a role in your health and in your workouts.

B vitamins are used for supporting energy metabolism. Calcium and magnesium help you keep strong bones. And vitamin C supports healthy tendons and muscles.

A deficiency in any essential vitamin or mineral may hold you back. So, a multi-vitamin/mineral product to complement your healthy diet is the easiest way to cover all the bases. This can be taken in the morning or evening, and doesn’t have to be taken right before a workout.

Electrolytes

Electrolytes are also essential nutrients. They are needed in higher amounts than other micronutrients, and require some special considerations during exercise. Sodium and potassium are electrolytes that help your muscles contract. A shortage of either may lead cramping and hindered performance.

Try to get a little bit of sodium and potassium in your pre-workout meal. Extra can then be added during exercise.

Your need to supplement extra electrolytes depends on how much you sweat during your exercise. Salt (sodium chloride) is the primary electrolyte lost in sweat. Sweat typically has 0.5-2.3 g of salt per liter. That means really intense exercise could result in losing several grams of salt per hour.

Judge your workout intensity and your personal sweatiness to determine how much salt you need to eat before and during your workout. One of the easiest ways to add salt and other electrolytes is through a sports drink.

Hydration

Water is necessary for digestion of the food you eat during your pre-workout meal. Sufficient water is also needed for a healthy blood supply, which moves oxygen, sugar, and other nutrients through your body. It is essential for muscle contraction.

Dehydration limits the amount your body can sweat. And sweat is important to keep you cool and performing your best. Failure to stay hydrated can also lead to impaired concentration. This is key for technical sports like basketball, tennis, skiing, and more.

Proper hydration begins several hours before your workout. Make sure to drink plenty of water leading up to and during your workout. You can sweat 1-3 liters (about 1-3 quarts) per hour. Drink regularly during exercise to replace as much as you can.

One test to find out if you are doing a good job with hydration, is to weigh yourself immediately before and after your workouts. Your goal is to finish at about the same weight that you started. If you finish higher, then you may be starting out dehydrated or drinking too much during your workout. If you finish lower in weight, try to drink a little bit more while you exercise.

Don’t go overboard on water though. Too much can lead to stomach aches. You can replace any remaining water you need after you’re done with your workout.

Will Caffeine Help?

Other nutrients also offer fitness benefits, but can be harder to get from food. Caffeine is one of those. This stimulant reduces fatigue and drowsiness, and can improve your performance.

If you’ve ever looked at the label of energy drinks or pre-workout products, you know that nearly all of them contain caffeine. But caffeine may not be right for you. Depending one of your genes (CYP1A2 gene), it may offer no benefit, or actually be detrimental to your performance.

A genetic test is one way to know if caffeine will help or hurt you. But you might also be able to find this out through personal trial and error. Does caffeine help you concentrate and focus on the task at hand? Or does it just make you jittery and distracted? Listen to your body and mind, and don’t force something that isn’t working.

You will find some caffeine in chocolate, but the only natural sources with a higher dosage are tea and coffee. For the highest doses, look to energy drinks, pre-workout mixes, and supplements.

Pre-Workout Foods To Try

There are lots of great foods that you can use in your pre-workout meal. Here are a few ideas that incorporate the information above into helpful suggestions. You should try to eat pre-workout foods about 45 to 60 minutes before you exercise. Regardless of which foods you pick, you should experiment with a variety of options to find out which ones work best for you.

Oatmeal

Instant oatmeal is a good source of carbohydrates. A single serving has about 150 calories. If you need more calories, look for an already flavored oatmeal, or consider adding fruit. Oatmeal does have some fiber, so don’t overdo it or it can upset your stomach.

Bread

You can eat bread plain, toasted, or as part of a sandwich. Jams and jellies are a great way to add extra calories and simple sugar to your bread. White bread has less fiber and will be easier to digest than whole-wheat bread. Skip the peanut butter or regular butter because the fat will slow down your digestion.

Did you know that endurance athletes will eat jam and salt sandwiches during their races? It’s a convenient way for them to replenish calories and electrolytes lost during exercise.

Fruit

Dehydrated or fresh fruit are great ways to give you energy for a workout and add some micronutrients to your diet. Be careful about your choices, though. Some fruits are high in sugar alcohols, which can lead to bloating, gas, and act as a laxative. Which is the last thing you want while exercising.

Bananas, strawberries, blueberries, pineapple, and citrus fruits are all lower in sugar alcohols and are safer choices. Watermelon, peaches, pears, blackberries, apples, cherries, and plums are higher in sugar alcohols, and too much could ruin your workout.

Coffee

If caffeine helps you through your workouts, coffee is a great natural source. Add some sugar to your coffee, or eat another pre-workout food on the side to get the calories you will also need.

Candy

Pre-workout is your chance to splurge. If you have a bunch of candy at home that is too good to resist, use it to your advantage. Rather than eating it before bed or another sedentary time, try using the candy to fuel your next fitness challenge.

Sweets that are higher in sugar and lower in fat are your best choices. Gummies and hard candies are options that are easy to eat before and during your workout.

Try even more pre-workout recipes and see what works for you.

What to Eat Post-Workout

You have the knowledge to test and figure out your best pre-workout foods. But fueling your fitness doesn’t stop there. It requires healthy eating throughout the day. Beginning right after you’re done exercising.

Post-workout, you want replenish any water you lost through sweat and haven’t yet refilled. Like water, your energy also needs to be replenished. Older research prescribed an exact ratio of carbs to protein (3:1) within 30 after exercise. Newer research has shown that any balanced meal within a couple hours of exercise will help replenish your energy storage and rebuild your muscle.

Unlike pre-workout, there is no need to stick with high-carbohydrate foods. The rest of your day should include a good amount of protein, healthy fats, fiber, and mix of vegetables and fruits.

You’re deep asleep when your alarm clock rings at an early hour. It’s still dark, but it’s time to get up. You triple-check that your bags are fully packed—are you missing anything?—and book it out the door to the airport. Whether you’re flying for work or play, the stress of an early morning flight is a constant.

Seasoned travelers are ready for most things—for the noise, the turbulence, the germs in the recycled airplane air. But one thing travelers don’t often prepare for is maintaining your fitness on the go. The list of reasons—ahem, excuses—can run long.

The good news is that traveling doesn’t have to differ from home so much. It’s possible to take your healthy habits on the road with you. With a little bit of planning and forethought, you can take your fitness goals on the road with you. This will keep your routine intact, and also help you maintain energy, so you can feel your best during your trip.

Read on for tips on how to travel so you won’t unravel your wellness along the way.

Flying Fit

Research has shown that a sedentary lifestyle is associated with less favorable health outcomes for a variety of reasons. Not exercising or moving around burns fewer calories, promotes muscle loss, slows metabolism, encourages poor circulation, and more.

For these reasons, health professionals encourage breaking up sedentary periods with frequent activity. For example, if you work a desk job, incorporating frequent walking breaks into your day is a good way to keep your blood flowing.

The same is true for long flights. Sitting for long periods in a confined space makes circulation difficult. In some severe cases, blood clots or deep vein thrombosis (DVT) may become a concern. With DVT, a clot formed in the lower limbs could break free and block flow in a pulmonary artery—a very dangerous scenario.

Moving around on the plane helps with proper blood flow, general comfort, and you can sneak in some exercise. Try the following if you’re on longer flight. (Always heed movement restrictions given by the crew for safety reasons.)

• When you are seated, avoid crossing your legs. This further impedes circulation.
• Get up and walk the aisle frequently. Setting an hourly timer can help you accomplish this. The movement will improve circulation, which can help ease any cramping.
• Wear loose and comfortable attire. Unnecessarily tight or restrictive clothing will only further complicate circulation issues.
• Stay hydrated (see more on this in the section below)! Use the routine drink service to order beverages that will quench your thirst. Water is your best bet, over sugary or alcoholic beverages.

If you’re stuck in your seat, don’t despair. There’s plenty you can still do. It’s possible to stretch and be active even from your seat. Start from your feet and work up.

• Circle your ankles. You can do this by bending one leg at a 90-degree angle and propping it over the other. Start clockwise and rotate your ankle 10 times. Switch directions and repeat. Then switch feet and repeat the entire process.
• Stretch the piriformis. It’s a muscle found deep in your buttock—a muscle that quickly tightens with lack of activity. With one bent leg still resting on the opposite leg, lean slightly forward. This is commonly called the figure four stretch, and will engage the piriformis. Hold for 30 seconds and switch legs.
• Loosen your shoulders by adjusting your posture. Roll your shoulders back and down so they’re not hunched forward—a common position that promotes tightness and can contribute to tension headaches.
• Circle out your arms. This can be difficult in tight spaces, but you can easily modify it by bending your elbow so that your hand touches your shoulder. Once in this position, start by circling out one bent arm clockwise 10 times, then reverse direction. Switch to the other arm and repeat. If your seating area is crowded, you can do this while walking the aisle.
• Stretch your neck. Like the shoulders, the neck is an area that, when tight, often contributes to headaches. In tight spaces, this is likely to happen, especially if you’re leaning forward for much of the flight to read a book or focus on a screen. Carefully and slowly, lower your chin to your chest and hold for several seconds. Do the same in the opposite direction, looking up toward the ceiling. Then stretch the sides of your neck by slowly pulling one ear down to its closest shoulder. Switch sides to complete the circuit.

Get Creative with Your Workouts

Many hotels include gyms and other workout facilities. But it can seem difficult to carve out time to use them during travel. Fear not. There are still ways to incorporate more activity into your days on the road.

The simplest one is considering different options of getting around. Is your meeting close-by— within walking distance? Are stairs an option instead of an elevator or escalator? Can you park further from the entrance to a building? These are small changes, but they can stack up. If the options present themselves multiple times a day, over a week of travel, the number of extra steps can become substantial.

If you’re stuck in meetings all day or don’t have access to a hotel gym, you can incorporate desk- or chair-based exercises into your day to keep you moving. Here are some easy options that require no equipment or athletic clothing:

• Chair dips: With your palms on the seat of a chair, move the rest of your body away from the chair so your legs are bent at 90-degree angles. Dip your body below the seat of the chair so your arms must control the movement. Start with 3 sets of 5 and work up from there. Dips are great for your triceps and shoulders.
• Seated bicycle: Much like the supine abdominal exercise, the same movement can be done sitting on a chair. Place your hands behind your head and raise a bent knee (90-degree angle) to meet the opposite elbow. Do the same on the opposite side. Try for 3 sets of 10 at first. This exercise is great for engaging your oblique muscles.
• Seated Warrior 2: This is the same pose as the yoga position, but the seat of a chair supports the bent knee. Ensure your thigh is supported by the seat and your knee is at a 90-degree angle. Your back leg should be extended out behind you, with your foot perpendicular to your front foot. Extend your arms out to the side. You should feel a generous stretch across your chest and especially in the hip flexor of your back leg. This is key if you are sitting for a long time. Wake up the legs with 30-60 seconds of this stretch on each side.

Explore New Workouts

Even if your hotel does have a gym and you have time, it’s easy to let excuses get in the way. And it really can be hard to get motivated to use the space if it’s cramped, lacks windows, or doesn’t have the equipment you prefer. But that’s OK. There are still ways to get a great workout, outside of a lackluster facility.

A lot of people enjoy exploring new cities. It’s a great way to learn about new cuisine, visit historical sites, or take in new scenery. The same can be true for fitness classes. Hop on the internet and search for local studios that provide new routines or trusted favorites. This could be a yoga class, dance studio, boxing gym, or something different entirely.

Classpass.com, Yelp, and even Facebook can be great places to search for studios near you, wherever you are. Each site will give you information on price, type of workout to expect, and reviews from class-goers. Don’t limit yourself—treat exercise as another way to immerse yourself into the new city and culture you’re visiting. Expand your horizons and get your sweat on in the process.

Make Your Hotel Room Your Home Gym

If you aren’t able to explore the area near you, a great workout is still possible—even in a hotel room. Many at-home workouts that are available online are designed to be done in small spaces. Just move any furniture out of the way, if you can. Then check out YouTube or popular fitness websites for videos you can watch right from your laptop computer. You can find all sorts of options—from yoga and circuit training to kickboxing.

You can also put your smart phone to work for you. Try downloading a fitness app. Most offer plenty of options for workouts that require no equipment. And you can choose the type and length of workout you want to do.

A tabata-style workout is a low-tech option that works well if you’re short on time. These workouts only last for about 20 minutes. All you need is a stopwatch. You will perform a round of activity at high intensity for 20 seconds, rest for 10 seconds, then repeat. Each round takes four minutes, total.

You have some flexibility in how you can complete the workout. Try doing a circuit of five sets of different exercises. Or you can keep it limited to five total exercises. It sounds easy, but these workouts will really get your heart pumping. Make sure you mix it up. Alternate cardio moves (like jumping jacks) with strength exercises (like push-ups) for a full-body workout.

Here’s a sample workout for you to try:

20 Minute Tabata

20 seconds high intensity • 10 seconds rest

Repeat each round 4 times

Round one

• Jumping Jacks
• Squats

Round two

• Burpees
• Pushups

Round three

• High Knees
• Bicycle Crunches

Round four

• Jumping Lunges
• Tricep Dips

Round five

• Mountain Climbers
• Plank

Hydrate, hydrate, hydrate!

Now that your fitness is taken care of, it’s time to address keeping yourself hydrated. The two go hand-in-hand. At home, it’s easy to take advantage of the fact that a simple water glass is readily available. When you hit the road, don’t make the mistake of leaving your water bottle behind. Invest in a sturdy, reusable one-liter water bottle and pretend it’s your traveling companion. That means it goes everywhere with you.

Your body’s proper function (and survival!) depends on frequent hydration—especially if you’re moving around with the tips above. So how much should you be consuming each day? The general guideline has been eight, 8-ounce glasses per day for a total of 64 ounces (1.9 liters). A lot of factors influence how much water you should drink each day: health status, exercise intensity and frequency, and climate. So if you’re sick, working out a lot, or in a dry climate. You should adjust your water intake accordingly.

Now that you have your trusty one-liter bottle with you at all times, you have an easier measurement to follow. Consider refilling your water bottle 3-4 times per day to make sure you’re getting enough for all your needs.

Preparing for your Next Trip

If you’re a seasoned traveler, you probably have your packing list down. Toiletries, extra socks, your favorite creature comforts. Hopefully this guide has helped you realize that you don’t need to take up precious room in your suitcase with gym clothes and athletic shoes.

You can stay active, fit, and well-hydrated with minimal gear. All you need to bring along is some intention and determination (along with your trusty water bottle, of course). Exercise and fitness can often sound daunting, but you’re now well-prepared to sneak in steps, stretches, and more movement without overhauling your itinerary.

So, whether you’re on the road for work or play, find the tiny moments throughout the day to take care of yourself. The moments can add up significantly—and your body will thank you.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.