Is It Better To Eat Before Or After Working Out? Expert Opinions

It's difficult to know whether to eat before or after a workout. On the one hand, it makes sense to eat well so that you can exercise. On the other hand, it's better to wait so you don't have to jostle around on an empty stomach. So there you are, smoothie in hand, unsure if this is a pre- or post-workout meal.

There isn't a perfect, one-size-fits-all answer to this topic, as there isn't to any other nutrition or activity question. According to Sandy Sweeney, a trainer and proprietor of Burn Boot Camp Hainesport, New Jersey, "everyone is different when it comes to how they feel about eating before and after workouts." It also relies on elements such as the type of workout you're about to conduct, how long you intend to work out, and when you last ate.

Don't overthink it if you had dinner an hour ago and want to go for a bike ride. If you merely want to do some light exercise, Dr. Mohammed S. Alo, DO, a cardiologist and certified personal trainer, says there's no need to think too hard about what and when you eat. However, if it's first thing in the morning and you want to fit in an hour-long strength training routine before work, you need think about your nutrition. Here's what experts say about eating before or after a workout, and how each affects your body in various ways.

Before an exercise, eat something.

Your fuel is the food you eat right before you work out. Sweeney adds, "Your body will utilise the glycogen from that food source for energy." Glycogen, by the way, is a sugar. "You can store some in your muscles, but it's not a lot, and it's soon exhausted," Alo adds. He explains that when you require energy, your body initially taps into carbohydrates in your bloodstream, which quickly deplete. It then goes after your muscle glycogen stores, followed by energy stored in fat.

Your body is thought to be fasting if you exercise first thing in the morning and haven't eaten in 10 hours. That implies it won't have the necessary amount of fuel or glycogen to get through your routine. "Exercising on an empty stomach, especially if your muscles are depleted of glycogen, makes the activity less productive, and you may become exhausted and miss out on the full benefits of a heavy and hard workout," says the author.

Sure, for the first few minutes, you might feel fine, but you'll shortly run out of steam. "Because your muscles are low of glycogen and you're fasted, you won't be able to complete as many reps, sets, or go as long in your HIIT or aerobic workout," Alo explains, it's essential that you get something in your system first.

Before A Workout, What Should You Eat?

Alo advocates consuming fast-absorbing carbs for a quick burst of energy, as well as slow-absorbing carbs for more sustained energy, as pre-exercise nourishment. "Things like oatmeal, as well as some easily-absorbed sugars like a fruit juice or some of those pre-workout drinks [that have sugar and some caffeine], can go a long way to powering your activity," he says. "You could also eat fruits and fibre vegetables to help power your activity, allowing you to exercise longer and harder."

Keep it light with a pre-workout snack if you're anxious about exercising on an empty stomach. According to Dr. Suzannah Wong, DC, a chiropractor and health specialist, a banana, granola bar, or even a piece of toast with peanut butter and jam are all good options. If you're going to perform cardio or work out for a long time, she recommends finishing with a carb-based beverage for added energy. If you start to feel tired, you might also have a snack halfway through the workout.

Do you intend to do some strength training? Experts recommend boosting your snack's protein content. "Protein digests slower than carbs, so it will last longer for a strength workout that needs more muscle exertion," Sweeney explains.

When Should You Eat?

If you're going to undertake light activity, such as a treadmill walk with a low incline, you should eat 30 minutes to an hour ahead of time. "This [length of time] allows the food to digest and your blood sugar levels to rise, which provides you the energy to train," Wong explains.

Try to eat two hours before doing something that demands more exertion, such as CrossFit, weight training, or jogging. "This allows the stomach to digest the meal, absorb the sugars, and move it on to the small intestines," Alo explains. But keep in mind that you should do what seems right to you.

After a workout, eat

Your body will be refuelled by your post-workout food. "Getting a balance of protein and carbs is vital because it aids in muscle repair and glycogen replenishment," Wong explains. As a result, you'll be able to recuperate more quickly.

This post-workout meal will also aid muscle growth. "Replenishing your glucose and glycogen stores after a workout is highly vital if you are an intermediate weightlifter or an expert athlete," Alo explains. He claims that building muscles is all about assisting this recuperation stage, which is why eating carbs and protein after lifting is frequently recommended.

Sweeney demonstrates that strength training and other strenuous workouts essentially burn away your muscle fibres. "Fiber renewal is critical for the development of lean muscular tissue," she explains. This is when your post-workout nourishment comes in handy.

What Should You Eat?

Sweeney suggests eating some plant-based carbs after doing cardio to replenish your energy levels. Whole grains, fruits, vegetables, legumes, and starchy foods like potatoes are all good options. If you've only done strength training, add some protein to your diet. "Proteins are crucial here post workout," she explains, referring to proteins containing BCAAs (branched-chain amino acids), which may be found in both animal and plant sources (including beef, chickpeas, lentils, and fish).

When in doubt, eat a meal that includes both protein and carbohydrates. Sweeney recommends eating a meal that has all of your macronutrients. "That would include decent carbs from vegetables, clean protein, and a small amount of healthy fats like omega 3s."

When Should You Eat?

It's important to remember that you might not feel like eating right after an exercise. "During an HIIT or intensive cardio workout, for example, your digestive system will slow down or shut down because your body believes it is in a stressful scenario," Sweeney explains. Because your adrenaline may take some time to slow down, you may find it more convenient to wait around an hour after your workout.

If you're training for a specific goal, such as strength or endurance, you should get some BCAA proteins into your system as soon as possible. "It's preferable to get these sources back in your body as soon as 20 minutes after your workout and up to an hour later," Sweeney advises. "However, protein requirements and quantities vary by individual and are also influenced by personal goals."