Should You Eat Before or After a Workout

What’s more, the two factors affect each other.

Should You Eat Before or After Working Out?

Nutrition and exercise are two of the most important factors for your overall health.

What’s more, the two factors affect each other.

Proper nutrition can fuel your exercise and help your body recover and adapt.

However, one common question is whether to eat before or after exercising.

This may be particularly relevant if you exercise first thing in the morning.

Here’s all you need to know about eating before or after working out.

Studies have shown that your body’s responses to exercise can differ based on whether or not you eat before exercise.

Exercising Fasted Increases Your Body’s Ability to Use Fat for Fuel

Your body’s primary sources of fuel are body fat and carbohydrates.

Fat is stored as triglycerides in fat tissue, while carbs are stored in your muscles and liver as a molecule called glycogen.

Carbs are also available in the form of blood sugar.

Studies show that blood sugar is higher before and during exercise when you eat before working out ( 1 , 2).

This makes sense because most of the pre-exercise meals in these studies provided carbs, which the body used for energy during exercise.

When exercising on an empty stomach, more of your body’s energy needs are met by the breakdown of body fat.

A study in 273 participants found that fat burning was higher during fasted exercise, while glucose and insulin levels were higher during non-fasted exercise ( 3 ).

This tradeoff between carbohydrate and fat metabolism is part of your body’s natural ability to function with or without a recent meal ( 4 ).

Exercising Fasted May Not Lead to a Greater Loss of Body Fat

Given that your body burns more fat for energy when it is fasted, it’s tempting to think that this will lead to greater fat loss over time.

One study demonstrated different responses in individuals who exercised in the fasted state, compared to those who ate before exercise ( 5 ).

Specifically, the ability of the muscles to burn fat during exercise and the ability of the body to maintain its blood sugar levels were improved with fasted exercise, but not fed exercise.

Because of this, some scientists believe that your body’s response to exercising fasted would cause more beneficial changes in body fat than exercising after eating (6).

However, despite some evidence showing potential benefits of exercising fasted, there is no strong evidence that fasted exercise leads to greater weight or fat loss (7).

Although limited research has been conducted, two studies showed no difference in fat loss between women who exercised fasted and those who exercised after eating ( 8 , 9 ).

Summary

Your body’s response to exercise differs based on whether you eat before exercise. Exercising fasted causes your body to use more fat for energy. However, research does not show that this translates to a greater loss of body fat.

Many people who want to perform at their best wonder if exercising fasted will harm their performance.

Some research has tried to answer this question. One analysis examined 23 studies on whether eating before exercise improved performance ( 1 ).

The majority of research showed no difference in performance between those who ate before aerobic exercise lasting less than an hour and those who did not (10, 11, 12 ).

Other studies examining high-intensity interval training (HIIT) also found no difference in performance between fasted and fed exercise ( 13 , 14, 15).

Although limited information is available for weight training, some research shows that exercising fasted or fed may produce similar results ( 16 ).

One reason why clear benefits of eating before short-duration exercise were not seen in these studies could be due to the body’s own stores of energy.

Your body stores approximately 2,000 calories as glycogen and much more in body fat ( 17 , 18).

All that stored energy allows you to exercise even if you have not eaten for hours.

That said, some studies have shown an improvement when carbohydrate-containing meals or supplements were consumed before exercise (19, 20 ).

Eating prior to short-duration exercise does improve performance in some people, and the best choice probably varies based on the individual.

Summary

The majority of studies do not show a clear benefit to eating before short-duration aerobic exercise or intermittent exercise like HIIT. However, some studies have shown that eating before exercise improved performance.

A large analysis of exercise lasting longer than one hour found that 54% of studies reported better performance when food was consumed before exercise ( 1 ).

Most of the studies showing a benefit of a pre-exercise feeding provided a meal composed primarily of carbs.

Consuming slower-digesting carbs or eating several hours before exercise may benefit long-duration performance.

For endurance athletes, other research has shown benefits of eating a high-carb meal three to four hours before exercise ( 21 ).

There may also be benefits to consuming carbs in the hour before exercise for long-duration events ( 22 ).

Overall, there is stronger evidence in support of the benefits of eating before longer-duration exercise, compared to shorter-duration exercise.

However, some studies showed no benefit of a pre-exercise meal ( 1 ).

Summary

While some mixed results have been reported, eating before long-duration exercise is probably beneficial. Recommendations to consume a meal three or more hours before exercise are common, but there may be benefits to eating sooner before exercise.

While the importance of eating before a workout may vary based on the situation, most scientists agree that it’s beneficial to eat after exercise.

Research shows that some nutrients, particularly protein and carbs, can help your body recover and adapt after exercise.

Eating After Exercise Is Especially Important If You Work Out Fasted

If you eat during the several hours before you work out, the nutrients you ingest may still be present in high concentrations in your blood during and after exercise ( 23 ).

In this case, these nutrients can aid recovery. For example, amino acids can be used to build up proteins, while carbs can replenish your body’s glycogen stores ( 24 ).

However, if you choose to exercise fasted, your body has fueled your workout using its own energy stores. What’s more, limited nutrients are available for recovery.

In this case, it is particularly important that you eat something relatively soon after exercise.

One study examined whether eating a meal containing protein and carbs after fasted exercise led to greater increases in the production of proteins in your body, compared to when no nutrients were consumed ( 25 ).

While there was no difference in how much new protein the body made, eating after exercise did reduce the amount of protein breakdown.

How Soon After Exercise?

While eating after exercise is important, some research has shown that it may not be necessary to eat the second you finish working out.

For example, one study examined how well the carbohydrate stores (glycogen) in muscle were recovered after two hours of cycling (26).

During one trial, participants began eating immediately after exercise, while they waited two hours before eating in the other trial.

There were no differences in the muscle’s recovery of carbohydrate stores over the eight or 24 hours following exercise, indicating that waiting two hours to eat was not detrimental.

Other research examining the importance of consuming protein immediately after exercise has shown mixed results.

While some studies show that consuming protein immediately after exercise is beneficial for muscular growth, others show no detrimental effects of waiting several hours ( 23 ).

Based on the existing evidence, a reasonable recommendation is to eat as soon as it is feasible after exercise.

Again, eating as soon as possible after exercise may be more important if you do choose to exercise without eating beforehand.

Summary

Getting nutrients in the hours around exercise is important. If you don’t eat before exercise, try to eat soon after exercise. Consuming protein can help repair your muscles and other tissues, while carbs can help restore your glycogen stores.

Should You Eat Before or After a Workout?

A well-planned workout begins and ends the same way: with eating the right foods.

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How you fuel and refuel before and after exercise helps determine the actual fitness-building benefit of the session. That’s true whether you’re lifting weights, running miles or swimming laps, too.

So how can you maximize the effort that goes into spilling every drop of sweat? Let’s find out with sports dietitian Kate Patton, MEd, RD, CCSD, LD.

How food fuels exercise

One question comes up repeatedly when it comes to food and workouts: Is it better to eat before or after a training session? That’s a tough one to answer, and here’s why: They’re both important, says Patton.

Munching before exercising provides your body with the energy it needs to power through the session. Chowing down afterward helps with recovery.

Not just any old fuel will do, though. It’s important to put the right stuff in your tummy tank. Foods rich in carbohydrates and protein provide the nutritional building blocks your hard-working body needs.

“Carbs supply the energy to carry you through your workout,” says Patton. “Protein provides amino acids that your body uses to repair and build muscle.”

Together, they form a mighty one-two punch that would gain a CrossFit instructor’s approval.

Timing, though, is key.

Eating before a workout

You wouldn’t start a road trip without gassing up the car, right? The same principle applies to preparing your body for exercise. “You don’t want to start on empty,” says Patton.

Ideally, try to eat a well-balanced meal three to four hours ahead of your workout. Your plate should feature carbohydrates and a moderate amount of lean protein. Limit fats and fiber, which digest more slowly and can upset your stomach while bouncing around during a workout.

The closer you get to exercise time, the less you want to gobble down to avoid belly issues during the activity, says Patton. Think more along the lines of a snack than an actual meal.

What about early morning exercise?

If you’re waking up and working out, loading up with a meal a few hours ahead of time isn’t exactly an option. (Unless you want to set your alarm clock for 2 a.m., of course… but who wants to do that?)

“When you wake up, your blood sugar is at your lowest,” says Patton. “Eating something like a piece of fruit or granola bar can give you a needed boost.”

Consider the intensity of your workout, too. If it’s an easy-going, 30-minute session, you may be able to get away with skipping a pre-workout snack. “But if you’re going for an hour or more, you really should get something to eat,” says Patton.

Working out on an empty stomach also could cost you what you’re trying to build — namely, muscle. It’s beneficial to have some protein, the building blocks of muscle, in your system while training If you want to grow and strengthen muscles.

Stamina may also be an issue if your body is running low on fuel, meaning your workout could quickly turn into a dud.

“You’re better off to eat,” says Patton. “It doesn’t have to be much. Just enough to get through.”

Pre-workout nutrition options

Let’s get that pre-workout menu set.

If you’re able to plan a meal three to four hours in advance, here are some high-quality choices that check multiple boxes for carbs and protein:

Turkey-and-Swiss-cheese sandwich with an apple and low-fat chocolate milk.
A PB&J sandwich with banana slices and low-fat milk.
Low-fat Greek yogurt with berries plus a small salad topped with chicken.
Steel-cut oats.

Focus on hydration, too, consuming at least 16 to 20 ounces of additional fluid in preparation for the sweating that awaits, says Patton. (Fast fact: The average person loses about 1 liter, or 34 ounces, of fluid per hour of exercise.)

Closer to go time, grab a quick bite to give your body an extra lift. Food and drink options for 30 to 60 minutes before your workout include:

Fruit.
Granola bar.
A handful of pretzels.
Sports drink.

Eating after a workout

You just put your body through a lot and depleted its power reserves. Now, it’s time to restore that energy supply, says Patton.

Look to grab a quick, protein-packed snack 15 minutes to an hour after your workout to begin refueling. Starting the process right away can help ward off muscle soreness, tightness and cramping. (It’s important to rehydrate and replace lost electrolytes, too.)

It’s possible your appetite may be low after exercising, or you just can’t stomach food right away. In that case, look for a liquid food option such as a protein drink or chocolate milk. Just don’t skip getting something into your system.

“If you don’t eat and drink after working out, you may start to feel fatigued or even hangry,” says Patton. “It’s an important part of your recovery.”

That quick bite should be followed a few hours later by a nutritious meal chock-full of carbs and protein. Consider it the final rep, mile or lap of your earlier workout.

Post-workout nutrition options

Catch your breath right after your workout with these protein- and carb-heavy refueling options:

Almonds washed down with chocolate milk.
Greek yogurt topped with granola and blueberries.
String cheese and pretzels.
Apples and peanut butter.

Make sure to rehydrate ASAP, too. A sports drink that replenishes lost electrolytes is ideal.

Your next meal a few hours after training also should be packed with proteins and carbs, says Patton. Consider these options:

Egg-and-cheese-filled tortilla wrap with a fruit-topped yogurt parfait.
Stir fry with chicken, brown rice and vegetables.
A bowl filled with chicken, brown rice, black beans, cheese, lettuce and salsa.

Different needs for different workouts

Workouts aren’t all the same, so eating plans aren’t, either.

If you’re into endurance-based activities like running, cycling or swimming, your diet should lean more heavily on carbs to supply a longer-lasting energy source. The rule of thumb is about 4 grams of carbohydrates for every gram of protein per meal, says Patton.

But protein should fill up more of your plate if you’re focused on muscle-building strength training, such as powerlifting. On that plan, it’s about 2 grams of carbs for every gram of protein. (Yes, carbs are still important.)

For an active person who’s not necessarily focused specifically on endurance or strength training, camp out in the middle ground: 3 grams of carbs for every gram of protein. (Learn more about meshing diet and exercise for weight loss with tips from an exercise physiologist.)

“What you eat and when you eat can be as important as your workout,” says Patton. “It deserves the same attention.”