When you should eat is also not standardized. It can be hard to plan your daily nutrition needs around your workouts, especially if you have a tight schedule and have a hard time fitting in workouts, but this doesn't mean you should skip the fueling process.
"Before you go out for your run or head to the gym, think about when the last time you ate was," Scritchfield says. "If you ate a large lunch with a healthy serving of carbohydrates two hours ago, you're probably all set to go. However, if it has been over a couple hours, it's probably best to eat a small snack before you head out to replenish your glycogen supply and raise your blood sugar."
More: Should You Stretch Before or After a Workout?
Fueling Alternatives
If you have a sensitive stomach and multiple foods result in an upset stomach during physical activity, there are some alternatives available that still offer the proper nutrition. Scritchfield suggests drinking a small glass of fruit juice in order to get carbohydrates you need.
Sometimes, the upset stomach or light-headedness doesn't come from an existing condition. Spikes in insulin levels combined with exercise can cause people to feel nauseous.
"For these people, a good option is to stay fueled throughout the day, eating healthy-portioned nutritious meals," Scritchfield says.
Despite the basic guidelines and advice, everyone is different, so be sure to experiment with different options to find out what works best for you.
More: 25 Healthy Snacks for Runners and Athletes
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