Exercise is only one part (yes, an important part!) of maintaining overall fitness and wellness; diet is also a key component. What you eat — and when — can make a big difference in how you feel during your workouts, and how you recover after.
So, how do you determine the best time to eat according to your workout schedule? There are benefits to eating before and after exercise. Let’s talk about:
- The science of energy and nutrition
- What to eat before a workout
- What to eat after a workout
- Healthy meals to fuel your workouts
- Is it better to eat before or after the gym?
Energy and nutrition: Terms to know
The creation and use of energy in your body is a complex process, but knowing a few key terms can give you a basic understanding. We’ll use some of these terms when we talk about what to eat before and after a workout.
- Carbohydrates: Carbs are a macronutrient that come in the form of fiber, starches, and sugars.
- Glucose: Glucose is a simple type of sugar that comes from carbohydrates. It’s your body’s main target of energy.
- Glycogen: Glycogen is a form of glucose that is stored in your muscles for later use — for example, during a workout.
- Insulin: Insulin is a hormone in your pancreas that allows your body to use glucose for the energy you need for your workouts.
- Protein: Protein is an essential nutrient in the body that’s used to build and repair tissue. It’s essential to regulating hunger, maintaining a healthy weight, building muscle, and muscle recovery.
- Protein synthesis: During protein synthesis, amino acids — the building blocks of protein — are assembled into proteins. Your body creates some amino acids on its own, but others must come from your diet.
The benefits of eating before a workout
Eat a large meal too close to your workout and you may feel sluggish and sick. But if you don’t eat enough, you may feel lightheaded and lethargic. That’s why eating meals 3 to 4 hours before exercising is recommended. Save the snacks for 1 to 2 hours before your workout, and opt for foods that are easy to digest to avoid stomach upset.
Plus, research suggests that eating before exercise can enhance prolonged aerobic exercise performance, meaning you can work out longer — and get better results.
The benefits of exercising fasted (on an empty stomach)
Exercising fasted requires 8 to 12 hours of fasting before any physical activity. So, if you work out right away in the morning, you’re likely exercising fasted.
Some prefer to exercise on an empty stomach to force the body to burn fat rather than glucose for fuel — potentially resulting in faster weight loss.
Does exercising fasted burn more fat?
Research on whether exercising fasted burns more fat is mixed. According to one study, fasted exercise may be more effective than fed exercise in increasing your body’s sensitivity to insulin, meaning your body can more easily convert glucose into energy.
The caveat: Exercising fasted may also contribute to increased levels of cortisol, a hormone that regulates your metabolism, blood pressure, and sleep-wake cycle. High levels of cortisol can lead to issues like high blood pressure or weight gain in the long run, so pay attention to how your body feels before, during, and after exercise — and consult a Coach or a doctor before exercising fasted.
Related: A Realistic 4-Week Weight Loss Workout Plan for Beginners
Should you eat before or after a workout?
So, is it better to eat before or after the gym? The short answer: both. Your body has different needs at different times of the day, and diet and exercise are different for everyone. It’s important to remember that food is more than just calories — it’s fuel. Focus on eating nutrient-dense foods that power your workout (or your recovery), no matter the time of day.
What to eat before a workout
Eat a meal that’s rich in protein and carbohydrates before a workout. Carbs are your body’s main target of energy, helping maintain blood glucose levels during exercise and replace muscle glycogen, which is a form of stored energy. Consuming carbs helps fuel your workout without breaking down muscle. Your body also needs protein to build lean muscle and recover quickly after exercise.
Related: Coach-Approved Pre-Workout Snacks
3 pre-workout meals to try
Wondering what to eat before a workout? Try one of these healthy high-protein, carb-rich recipes 3 to 4 hours before your next gym session.
Recipe: Build-Your-Own Grain Bowl
This build-your-own grain bowl is meal-prep friendly and fully customizable, so you can choose ingredients that help you meet your protein or carb goals to fuel your workout.
Recipe: Buffalo-Style Turkey Burgers
These Buffalo-style turkey burgers pack in as much flavor as they do protein — coming in at 28 grams per serving.
Recipe: High-Protein Breakfast Pizza
Ready in just 15 minutes, this high-protein breakfast pizza helps you start the day off right with 15 grams of carbs and 14 grams of protein per serving.
What to eat after a workout
After you’ve worked up a sweat, your body needs to restore the energy used during your workout. Help your body refuel and recover by eating a snack — preferably, one that’s high in protein.
When you exercise, especially during strength training, your muscles experience micro-tears. Protein, your body’s building block, helps rebuild and repair muscle fibers, making them stronger. Try to eat a protein-packed snack 15 minutes to an hour after exercise to stop further protein breakdown, promote rebuilding and support recovery.
Carbohydrates are just as important after your workout as they are before. Incorporating high-carb foods into your meals helps replenish your body’s energy stores. The higher your activity level, the more carbs you need. Foods that are high in healthy carbs include:
- Quinoa and brown rice
- Oats
- Bananas
- Apples
- Sweet potatoes
- Beans and lentils
- Berries
Note: To optimize your performance and avoid discomfort during cardio or endurance training, consider avoiding high-fiber foods before your workout. High-fiber foods can cause digestive issues like bloating and gas, which may interfere with your exercise routine. Instead, opt for easily digestible, low-fiber snacks.
Related: Coach-Approved Post-Workout Snacks
3 post-workout meals to try
Post-workout nutrition is essential to kickstart muscle recovery and replenish your energy after exercise. Try one of these recipes to refuel.
Recipe: Easy Flavor-Packed Greek Bowl
This tasty Greek bowl comes in at 17 grams of carbs per serving — customize by adding a protein of your choice.
Recipe: Healthy Avocado and Greens Mint Smoothie
Fill up after your workout with this minty avocado smoothie that packs in 34 grams of protein and 53 grams of carbs.
Recipe: Double Chocolate Chunk Protein Bites
Keep a batch of chocolate protein bites handy for dessert or a post-workout snack that contains 4 grams of protein.
Related: 8 Best Foods for Muscle Recovery (and Why Post-Workout Nutrition Matters)
A final word: Should you eat before or after a workout?
It’s important to get adequate nutrition throughout the day, even on days when you’re not doing vigorous exercise. Ultimately, the question of whether you should eat before or after a workout comes down to your preference and how your body feels before, during, and after exercise. Listen to your body and be patient with yourself — it may take time to figure out what works best for you and your fitness journey.
More ideas to fuel your workouts
- Less Meat, More Muscle: Vegetarian Meal Prep for Bulking
- Recipe: Easy Herb-Baked Salmon
- Recipe: Chorizo Southwestern Stuffed Peppers
- 9 Recipes That Confirm Our Obsession With Chicken
Explore more articles on the blog for helpful fitness and nutrition retargets — and get answers to more questions like “should you eat before or after a workout?”
Sinan Ozyemisci, MS, RDN
As a registered dietitian who has completed two master’s degrees in nutrition, Sinan loves and lives by the philosophy of continued education. Having spent the first 10 years of his life overseas in Turkey, Sinan quickly gained exposure to the importance of farm-to-table on his grandmother’s farm. Combining that with competitive athletics throughout his entire life, he always knew nutrition was his forever dream. And with his role as a Registered Dietitian at Stronger U Nutrition, Sinan can make that dream a reality by changing lives and improving the health and well-being of those around us.
