when you haven‘t eaten for several hours. Eating a light snack a couple of hours before your
workout will reduce the temptation to skip your training. Secondly, when your brain isn‘t getting
enough fuel you‘ll feel faint, lose concentration and risk injury. You may become light-headed,
weak and shaky – all symptoms of low blood sugar levels – and this will certainly stop you from
working out. Finally, you are more likely to fatigue early as muscle glycogen and blood sugar
levels dip. Rather like a car running out of petrol, your body will come to a weary halt. You
wouldn‘t take your car out on a long journey when the petrol tank is low. So you can‘t expect to
exercise very hard or very long when you haven‘t fuelled your body for several hours.
How much to eat before training
The exact amount you should eat depends on your body weight (heavier people need more) and
how hard and long you plan to exercise (eat more for longer, harder workouts). In general, if you
plan to workout for less than 2 hours, aim to eat around 1 g carbohydrate per kg of body weight
(or 70 g for a 70 kg person) or 400–600 calories. For longer workouts or endurance events eat
around 2 g carbohydrate per kg of body weight (or 600–800 calories). Don‘t eat a big meal just
before a workout otherwise you will feel uncomfortable, sluggish and ‗heavy‘.