Should you eat prior to a training session?

Should you eat prior to a training session?

There are several different theories regarding this. Some studies suggest that doing moderate intensity cardio at a steady pace burns more fat if done fasted/on an empty stomach, while others claim that any training on an empty stomach sacrifices lean muscle mass and shouldn't be done.

As a general rule of thumb, it's fine to go for a walk or a 20 minute light jog on an empty stomach but for anything more intense or with a longer duration, fuel is necessary. Your best bet is to aim to eat between 45 and 90 minutes prior to training so that the fuel is still available but also digested so as not to upset the stomach, This pre-workout meal should consist of complex carbohydrate for energy and protein for muscle growth and repair. Meals high in fats are not the best choice as they're far more slowly digested and converted to readily available fuel.

A few examples of great pre-workout meals are:
- Rolled oats with skim milk.
- Wholemeal or rye toast with low fat cottage cheese and peanut butter.
- A protein shake and a banana.
- A chicken/tuna salad sandwich on wholemeal bread.
- Pasta with a lean meat sauce.
- Chicken/fish/lean red meat with sweet potato