Should I eat before or after I workout?

Author: Selina Marquardt  |  Last update: Saturday, May 10, 2025

Eat after you exercise Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.

Is it better to eat before or after the gym?

Eating a snack or meal with protein and carbohydrates right after a workout will help ensure that you are giving your body the energy to replenish what you have used. It also helps to promote the repair and building of muscle.

Is it better to exercise on an empty stomach?

The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

Is it better to exercise before or after eating for weight loss?

It is generally recommended to eat a light snack before a workout to help fuel your body and give you energy. Eating before a workout can help you lose weight by providing energy to help you exercise longer and harder, which can help you burn more calories.

Can I eat 30 minutes before a workout?

After a big meal: Give your stomach time to digest. Let your body rest 2-3 hours before hitting the gym. In between meals: Your body could use a boost. Eat a snack 30-60 minutes before the start of a workout to give you the energy needed.

Should I Eat Before My Workout Or Not? (SET FITNESS GOALS!)

Is it better to exercise after eating?

Key takeaways: When you work out too soon after eating, it may cause gastrointestinal (stomach) issues that affect your workout. General guidelines suggest exercising 1 to 2 hours after a small meal and 30 to 60 minutes after a snack to fuel your workout and prevent stomach problems.

Is a pre-workout meal necessary?

Ideally, a person should eat a meal rich in complex carbohydrates and protein around 2–3 hours before exercising. Waiting a few hours after eating allows the body enough time to digest the meal. Alternately, a person may prefer a smaller meal that is mostly made up of simple carbohydrates.

What comes first eating or working out?

Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.

Is it better to workout fasted or fed?

Schlichter points to a review of 46 studies published in the Scandinavian Journal of Medicine & Science in Sports, which found that eating before exercise was beneficial for performance for aerobic workouts lasting more than an hour—though fasting before shorter workouts wasn't found to be detrimental.

What is the best time to workout to lose belly fat?

Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.

What is the 30 30 30 rule?

You eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of “steady-state cardiovascular exercise.” Eating a protein-filled breakfast in the morning can stave off cravings later, and exercising first thing ensures you get some movement before your day gets going.

Is a banana good before a workout?

A: Bananas, apples, berries, pineapple, oranges, and watermelon are some of the best fruits to consume before a workout as they provide quick energy, essential nutrients, and hydration.

What exercise burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Is it better to workout in the morning or at night?

Think about your fitness goals. For example, if your goal is to boost your metabolism and start the day energized, morning workouts may be more suitable. If your aim is to improve performance and relax after a stressful day, evening workouts might be better. Consider your temperature preferences.

What is the best thing to eat before a workout for weight loss?

Foods that may help you fuel up before a workout include:
  • Banana.
  • Cereal.
  • Whole grain toast with unsweetened peanut or almond butter.
  • Oatmeal with nuts.
  • Orange juice (unsweetened, 200 mL)
  • Applesauce.
  • Berry smoothie.
  • Low-fat yogurt with diced fruits or granola.

Will I lose muscle if I train fasted?

Fasting combined with physical activity did not affect the effects of training on muscle performance.

Do you burn more fat on an empty stomach?

When you exercise in a fasted state — after a night's sleep and before you eat breakfast — then you do actually use more fat as a fuel source during exercise. But research from my team has shown that performing exercise in a fasted or fed state does not have any meaningful impact on body fat in the medium to long term.

Is it okay to workout on an empty stomach?

Is Working Out On an Empty Stomach Bad for You? According to Roper, fasted exercise is generally safe for most people, but it may lead to side effects. “Because blood glucose gets depleted during fasting cardio, you can experience some side effects including lightheadedness and dizziness,” she said.

What order should I workout?

So, if strength is your goal: Warm up, do your strength workout, then finish with longer cardio bouts if you want to bake cardio into the equation. However, if you're training for a race or looking to build cardio endurance, start with cardio-just be careful when you get to the weights.

Do you lose more weight eating before or after exercise?

For women, the results show that eating before they exercise is better than eating after if they want to burn fat. Women's bodies tend to burn fat more easily than men's, and are not fuelled so much by carbohydrates. Moreover, women are much better at conserving carbohydrates during exercise.

What should I eat 30 minutes before a workout?

Bananas with peanut butter and Greek yogurt with some fruit are good snack options to eat 30 minutes to one hour before a workout.

Is it better to drink a protein shake before or after a workout?

The short answer: Many experts suggest having protein after a workout to build muscle mass. But preworkout or postworkout protein may help. Strenuous exercise creates microtears in the muscles. After a workout, your body repairs the damage using amino acids from dietary protein.

Previous article
Does salt affect face shape?
Next article
Which whitening strips go where?