Busting guts

Tips for how to eat before vigorous exercise

Before a serious workout, find foods that sit well with your stomach. It doesn’t particularly matter what you eat before, say, a brisk walk or easy bike ride, but it does matter before vigorous exercise lasting more than an hour, according to Berkeley Wellness, a collaboration between UC Berkeley School of Public Health and a team of national writers. There’s no universal formula—you have to find your own—but here are a few general tips on fueling and moving your body:

Time it: Eat one to four hours before the activity; have only small snacks right before and during.

Carb up: To stay energized, choose foods with complex carbohydrates that are low in fiber. Fiber is indigestible and can leave you feeling uncomfortably full.

Keep it light: Foods like yogurt, fruit and crackers tend to sit well. It’s best to avoid exercising with too much undigested food in your stomach.