If it has been longer than 3hrs since the last time you ate, it’s important to eat a small snack (100-200 calories) in order to fuel your workout. You want to look for foods that give you nutrients for fewer calories, especially if you're exercising for weight management and general health.
It is recommended that pre-exercise snacks for diabetics be composed of 15-30g CHO paired with 1 protein serving. What determines 15g versus 30g is how long you’re working out and how soon you will eat your next meal. Typically, 15 g plus protein pairing is good for up to 1 hour exercise with the plan to eat your next meal within 1 – 1 ½ hours. If exercise is extended past the 1 hour, 30g CHO plus 1 protein works best.
Examples of 15g CHO plus protein:4 oz. fresh fruit, 12-15 grapes or 1 ¼ cup strawberries with mozzarella string cheese
4 oz. apple with 1 tablespoon peanut butter
¾ cup dry ready-to eat cereal, not presweetened, with 2 tablespoons nuts
½ cup cooked oatmeal (prepared with water) with 2 tablespoons nuts
1 whole grain bagel thin with melted mozzarella cheese
Examples of 30g CHO plus protein:½ peanut butter sandwich (1 slice whole wheat bread + 1 Tablespoon peanut butter) + 1 cup milk
6 oz light yogurt + ¾ cup berries (blueberries, blackberries, raspberries, or a combination of these)
1 English muffin + 1 slice melted mozzerella cheese
3/4 cup whole grain, ready-to-eat cereal + ½ cup fat-free milk
1 medium banana + 1 Tablespoon peanut butter