Fueling before working out. How much? How often? These questions are often tossed around by athletes, both professional and recreational, who are striving to give their best performance. Research has found that a carbohydrate rich snack paired with some protein is the optimal choice. This is something like half a peanut butter sandwich. The carbohydrates help to provide the fuel for the muscles while the protein assists in helping the wear and tear brought to the muscle. The energy is dispersed best when consumed about 3 to 4 hours prior to the workout. Then about 30 to 60 min before the workout a simple carbohydrate is last minute snack to provide that extra energy burst. This is something like some gatorade or even some jelly beans. The Sports, Cardiovascular, and Wellness group created a handout for suggestions on pre-work out fueling. They offer several snack suggestions, but their are multiple combinations available. Just pick your favorite carbohydrate and protein combination. However, everyone’s stomach reacts differently so make sure you don’t test out a new meal before a big event, because you don’t want to being running to the bathroom an unnecessary amount of times. Just try different combinations at home and then when you find one that works for you, stick with it. I like to eat a banana with peanut butter. The peanut butter provides the protein while the banana provides the carbohydrates. The proper fueling helps make workouts even more effective. Keep on fueling!