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).
Think peanut butter on half a slice of whole-wheat toast before working out and then the other half afterward. âTime it so you are eating at least 30 to 40 minutes before the workout and then 30 to 40 minutes after the workout,â she says. But if you have more time, full meals â which balance carbohydrates, protein and fat â are the best preparation for any physical activity, Girard Eberle says.