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.
It is absolutely crucial that you consume your post-workout meal immediately after exercise. As indicated above, after exercise, the muscles are depleted and require an abundance of protein and carbohydrate. In addition, during this time, the muscles are biochemically ``primed'' for nutrient uptake.
After a workout, it's generally recommended to eat within 30 to 60 minutes. This post-workout window is crucial for recovery, replenishing glycogen stores, and repairing muscle tissue.
You're depriving your muscles of the amino acids they need to rebuild and recover. You're not replenishing the stored glucose (glycogen) in your muscles which can lead to further muscle breakdown. You'll get hungry a few hours later and likely overeat at that later meal.
No. Eating food then exercising right after does not burn the food in your stomach. You will burn stored energy then your body will use the food in your stomach to replenish the stored energy. Be it your glucose (fast energy) or fat (long term storage) or muscle (over-exercising or starving yourself).
If you're working out intensely, are interested in building muscle, or are working out for more than an hour, it's smart to consume a meal within the hour following your workout. If you need a meal after you work out, you'll want to focus on real foods that provide a balance of fat, protein, and carbohydrates.
“This helps get your body at least some nutrients to start the recovery process,” she explains. Ehsani advises her athletes to eat something within 30 minutes to one hour after their workout ends.
The truth is that exercising in a fasted state will indeed help you burn fat calories faster. You may see the number on the scale decrease. However, exercising on an empty stomach will also cause you to lose lean muscle mass at the same time, which can hinder long-term weight loss.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
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.
Overtraining and undereating can not only cause you to lose efficiency, but it can also cause you to lose muscle mass. If you have weight loss goals, eating less may sound like a good idea, but if it doesn't align with your fitness goals, you won't see the results you're hoping for.
A balanced post-workout snack or meal should ideally be consumed within 30 to 45 minutes after exercise. If this is not possible, have your next meal within two hours post-workout to achieve the optimal metabolic response to support muscle rebuilding and repair.
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.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
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.
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.
You're Not Replenishing Glycogen Stores
“In addition to optimizing muscle repair and replenishing muscle energy (glycogen) stores, eating after a workout helps maintain normal appetite signals throughout the day,” Jones says.
Digestive Discomfort
One of the most immediate issues with exercising after eating is the discomfort that can arise. You might experience: Cramping: When you exercise, your body prioritizes blood flow to your muscles, leaving less blood available for digestion. This can lead to cramping and discomfort in your stomach.
Not eating after a workout at night can lead to low blood sugar, fatigue, and disorientation. Also, exercising subjects muscles to micro-tears which repair themselves to build strength. The body needs ample nutrition to repair itself via glycogen stores.
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.
In the case of Intermittent fasting, skipping your dinner is better and easier. You can have your dinner either early or have a heavy snack and can begin your fasting. Research suggests that fasting in the evening and overnight, then eating early in the morning is the better way to follow this diet to lose weight.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.