I like to work out in the morning, and if I eat breakfast before I exercise, I feel way too full and tend to get stomach cramps. When is the best time to eat meals — before or after I exercise?

It's understandable that eating breakfast before working out is causing you problems. Having too much food in your stomach can make you feel uncomfortable and can lead to cramping, which will get in the way of a good workout. But it is important to eat something in the morning, especially if you are going to use so much energy right away. You probably wake up at least six to seven hours after you go to sleep, and assuming you haven't eaten anything for a couple of hours before you go to bed, you will have been fasting for about eight to ten hours. When you wake up, your blood sugar is very low, and in order for you to get the most out of your workout, you need some energy to get you started. The key is to choose the food that will provide you with energy without causing you to feel bloated and crampy.

In general, if you are exercising within an hour or two of eating, you want to avoid eating anything that is high in protein and fat, the types of foods that take longer to digest. Since blood is being redirected to your stomach to supply energy to aid in digestion, there is less blood directed to the muscles you're working. Therefore, your muscles aren't getting the energy supply they need to get the most out of your workout, and you will be more fatigued than if you eat a low-fat, low-protein meal or snack before exercising.

Don't forget that it's also important to eat something after you work out, to replenish the stores of glycogen in your muscles (this is the fuel you've burned during your workout). By eating something that has both carbs and protein within two hours of exercising, you can refuel and help repair your muscles without the risk of gaining weight.

Learn more in the Everyday Health Fitness Center.