Recommended Foods Before Exercises

 Foods containing protein and fat are sources of energy but not instant sources of energy like carbohydrates. Protein and fat take a while to digest. According to the American Council on Exercise, eat your meals that include fat and protein about three hours before exercise so that the food has time to digest.
Dietary Protein
Protein assists with building and repairing body tissues like what is present in muscles and organs, assists with the production of hemoglobin -- which is the oxygen carrying part of the blood -- supplies nitrogen necessary for DNA and RNA synthesis, enhances the immune system and supplies energy. The recommended amount of protein intake per day is 0.8 g per kg of body weight. You can convert your weight in pounds to kilograms by dividing your weight by 2.2. For example, 150 lbs. divided by 2.2 is equal to 68 kg. Some foods containing high quality proteins include eggs, milk, meats and soybeans.
Protein Before Exercise
Protein is important in your diet because it supplies energy and builds and repairs muscle. According to an article in the "Journal of the International Society of Sports Nutrition," those who regularly exercise should have more protein than the recommended daily allowance, specifically 1.4 to 2.0 g of protein per kg of body weight each day. Despite this recommendation and the positive qualities of protein, your body works harder to digest proteins, so allow time for digestion and absorption of nutrients.
Dietary Fat
Good fats for energy include monounsaturated fats and polyunsaturated fats. Saturated fats and trans fats are bad for your arteries and waistline. Fat is an important source of energy, it makes up part of a cell's structure, it forms a cushion around vital organs and transports fat-soluble vitamins. Some foods and oils containing good fats include olive, canola, peanut and sunflower oils, in addition to walnuts, almonds and fish. Foods containing saturated fats include cheese, whole milk, poultry with skin and meat. Foods containing trans fats include fried food and various junk foods.
Fat Before Exercise
To improve your heart and overall health, the Harvard School of Public Health recommends replacing bad fats with good fats, instead of eliminating all types of fat from your diet. You need to consume healthful fat in your diet before exercise because it provides you with needed energy. However, remember that fats take longer to digest, just like protein.