2. Lower Your Weight. If you're overweight, you might not have to lose as much as you think to make a difference. In one study, people who had prediabetes and lost 5% to 7% of their body weight (just 10-14 pounds in someone who weights 200 pounds) cut their chances of getting diabetes by 58%.
Ideally, two to four hours before a workout, eat a meal that is rich in complex carbohydrates (think oatmeal or brown rice), moderate in lean protein (think chicken or low-fat and fat-free dairy foods), lower in fat (think nuts and oils) and fiber (think broccoli and cauliflower) and includes plenty of fluids (think water or low-calorie beverage).
Pigging out on junk will just be counterproductive, and can leave you feeling queasy. So get the good stuffâit'll maximize your energy, and your gains. 9 Foods an Athlete Would Never Eat >>>. Here are the best foods you can eat within an hour before your workout: Bananas: âTheyâre natureâs PowerBar,â says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport.