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Trying to figure out whether you should eat before, during, or after you workout pretty much boils down to your personal preference. Some people cannot tolerate working out with food on their stomach so these people may opt for an after workout meal . Basically just listen to your body because it will tell you what it likes, dislikes, and need. I can start my day with 16 oz of water, and about half and hour later I will drink 16 oz of a grapefruit - orange juice blend. It doesn't take liquids very long to digest and I generally feel energized and strong enough to get through a one hour workout without pooping out before its over.
If you feel winded and can barely get through a 30 minute workout, chances are its been a while before your last snack or meal. For example, if your last meal was at 8pm and you decided to workout the next morning at 8am, that's a 12 hour stretch since you've had anything to eat. If you choose to workout in the mornings, make sure you eat something within 45 minutes of your bedtime so you will have enough fuel to get you through your morning or afternoon workout. The best foods to eat before bedtime include any fruit, vegetable, protein or whole grain. This food will help replenish your glycogen stores and prepare your body before you workout the next morning.
For those who choose to eat before you workout, make sure it's a light snack like a small bowl of cereal. The protein in the milk will help build muscle and bone, and as an added bonus, block fat storage. If endurance is the goal of your workout, milk is a great addition to your morning snack. Wait about an 1 1/2 to 2 hours before you workout to give the food a chance to digest otherwise you might get nauseous by working out with food in your stomach.
Keep in mind that everyone responses differently to eating before a workout. If you are not sure how your body will react, I recommend that you experiment with juices , smoothies, or protein shakes before you try solid foods. Another alternative is to eat after exercise. If you decide to have a post-workout meal, make sure you combine carbs with protein to replenish everything that was lost during the workout. Eggs, bacon or ham are excellent sources of protein with a slice of whole grain toast and a tall glass of chocolate milk. The milk will also help reduce lactic acid buildup to combat soreness after you workout.
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