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).
But having a small snack or meal ahead of time may help you feel energized and strong throughout the workout. These snacks are also ideal before shorter quality workouts, like speed sessions and hill work. 1  1 cup of low-fiber cereal with Â½ cup skim milk (195 calories)- Eat this 30 minutes before a workout.