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The American College of Sports Medicine recommends a serving of carbohydrates to be consumed within 30 minutes of a strenuous workout. Drink roughly 2 to 3 cups 473 to 710 milliliters of water during the two to three hours before your workout. The 10 Dead Simple Rules For Eating While You Exercise Drink about 12 to 1 cup 118 to 237 milliliters of water every 15 to 20 minutes during your workout. What to eat while working out . So if you eat from noon to 8 PM each day try to hit the gym around 5 then go home and eat a high-protein meal to ensure adequate recovery from your workout. Your muscles rely on carbohydrate foods like. Im eating a balanced diet and have seemingly been consuming maintenance calories for a while as my body and weight havent changed. You also need healthy fats to burn fat. Eating after you exercise helps muscles repair and refuel. However if plain water doesnt do it for you drinking flavored water while youre working out might make it easier to stay hy...