On some days I know the only time I’ll have to work out is if I set the alarm and rise well before the sun. Other days, I can squeeze in a quick run or spin midday.

On those early mornings, no way am I waking up 1-2 hours before to eat breakfast. Is that bad? Am I not getting as much out of my work out as I could if I had eaten? How about if I manage an afternoon run? Should I be eating something before dinner time rolls around to refuel?

When it comes to maximizing your workout, the debate of whether to eat before or after can be confusing. I dug into the research to figure out what’s best for me, and what the recommendations are depending on one’s goals. Let’s break it down.

Exercise on a Full Vs. Empty Stomach

When you exercise after fasting, such as in the early morning before having breakfast, your body relies on burning body fat for energy. Studies have shown, however, that continually exercising in a fasted state will not result in losing more body fat over time. So, if your goal is to lose weight and body fat, working out on an empty stomach or after having a meal won’t make much difference. 

Eating before a workout can provide your body with the necessary fuel to power through your exercise routine, especially if you have a longer or more intense workout planned. For instance, if you are training for a marathon and have a 15 mile run to tackle, it’s a good idea to fuel before (and even while) you hit the pavement. However, research shows that if you have a short duration workout, having a meal beforehand won’t likely change your performance, as your body will draw from its energy stores. 

The type of food you eat before a long workout (more than 1 hour) matters. Opt for carbohydrates, and foods that are easily digestible. Avoid fatty or fried foods, heavy proteins or anything with a lot of fiber. Some of the benefits of eating before an extensive training session are: 

1. Energy Boost: Consuming a balanced meal or snack before exercising can give you the energy you need to perform at your best during more intense exercise. Carbohydrates are particularly important as they provide quick energy.
2. Improved Performance: A pre-workout meal may enhance your performance, allowing you to lift heavier, run faster, and push harder.
3. Preventing Fatigue: Eating before a workout can help prevent early fatigue, ensuring you can complete your workout without feeling drained.

What to Eat Before a Workout

Opt for a meal or snack that includes a mix of carbohydrates, more easily digestible protein, and healthy fats. Some great options include:

• A banana with peanut butter
• Greek yogurt with berries
• Oatmeal with walnuts
• Nuts and dried fruit

The Case for Eating After a Workout

Post-workout nutrition is crucial for recovery and muscle growth, especially if you haven’t eaten anything before your workout. It is important to replenish your glycogen with carbohydrates, and consume protein to rebuild muscle. Studies have not been able to prove that there is an optimal amount of time after completing your workout to eat. The general guidelines are to have food as soon as you can and as soon as it feels good to you, however even up to 2 hours after will still be beneficial. Benefits of a post-workout meal are:

1. Muscle Repair: Consuming protein after a workout helps repair and build muscle tissue that gets broken down during exercise.
2. Replenishing Glycogen: Carbohydrates are essential for replenishing glycogen stores that get depleted during your workout.
3. Reducing Muscle Soreness: Eating after a workout can help reduce muscle soreness and speed up recovery.

What to Eat After a Workout

A post-workout meal should include a good balance of protein and carbohydrates. Some good choices are:

• Grilled chicken, roasted salmon or tofu and vegetables
• Nuts or nut butters with banana and toast
• Cottage cheese or yogurt

Finding What Works for You

Ultimately, whether you should eat before or after a workout depends on your personal preferences and fitness goals. Some people find they perform better with a pre-workout meal, while others prefer to refuel after exercising. Experiment with different options and listen to your body to determine what works best for you.

Disclaimer: This article is for information purposes only, and does not contain medical advice. Please consult your doctor or qualified healthcare provider before making any changes to your diet or lifestyle.