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).
By eating a healthy, well-considered meal 1-2 hours before exercise, and another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything else.n this article, weâll review the evidence on workout nutrition and give you practical recommendations for what to eat before, during, and after exercise. [Bonus: We even created a cool infographic that summarizes this article.