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).
The amount of protein you need prior to your workout can depend upon how well your stomach tolerates solid foods before exercising and the types of proteins you enjoy eating. Benefits Jim Stoppani, Ph.D, writing on the Muscle & Fitness Hers website, calls pre-workout a âcriticalâ time to take in protein. This is because taking in proteins before your workout can help to prevent muscle breakdown when you exercise. Your muscles naturally start to break down when you exercise because they are challenged.