Should you eat something before going to the gym, or is it better to wait until after the workout? Well, it depends on several factors.
If you’ve been listening to some “fitness experts” promoting the idea that working out on an empty stomach enhances performance and burns more fat, this is a common misconception, according to Abby Langer, a nutritionist in Toronto. She explains, "Research shows that when it comes to results, there’s not much of a difference," according to the Associated Press.
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So, does that mean you should fill your stomach with protein and carbs before exercising? Not necessarily.
Should You Eat Before Exercising?
The calories in food are literally energy, so you need them to fuel your body for proper exercise. However, eating too much food too quickly before exercising can be problematic.
During exercise, blood is redirected from organs, including the stomach, to muscles, according to Langer, author of Good Food, Bad Diet.
Therefore, exercising after a full meal can affect the digestion process, potentially causing cramps or nausea. This is especially true for meals that are high in fat, protein, or fiber, as these take longer to digest compared to carbohydrates.
Langer recommends eating a carb-rich meal before exercising and waiting 2 to 3 hours before engaging in intense exercise. If you're exercising early in the morning or before dinner, it's fine to have a light snack rich in carbs, like a banana with peanut butter or yogurt with fruit, before your workout. This will provide you with the energy needed for a good performance, and you can refuel with a full meal afterward.
When and What Should You Eat After Exercising?
That steak might be more beneficial after your workout, as it’s easier for your body to digest protein in higher concentrations at this time, according to Krista Austin, a physiologist at the University of Colorado Springs.
Austin suggests that if it will be an hour or more before your next full meal, it's best to have a protein-rich snack in the meantime to help curb your appetite.
The reason for this isn't necessarily about muscle recovery or nutrient absorption; rather, people who feel extremely hungry make poor food decisions. "Many people feel extremely hungry about an hour after working out, and you don’t want that to happen," she said. "You should eat early, or you’ll overeat."
Another misconception is that you need to drink a protein shake within minutes of finishing your workout to build bigger muscles, according to Langer. Many fitness enthusiasts refer to what’s known as the “muscle-building window,” which lasts about an hour after exercise when the body is in an optimal state for muscle repair.
For an average person, you have a much longer window, and nutrient timing isn’t as critical as making sure you consume protein in every meal, Langer explained. The body needs a continuous supply of amino acids like protein to repair and maintain muscles, which means about 25 to 30 grams of protein in each meal, depending on various factors.
What About Eating During Exercise?
Most people who eat enough throughout the day don’t need anything during their workout. Langer and Austin said that the threshold is about an hour of intense exercise. If your workout lasts longer than that, you may benefit from having a carb-rich snack halfway through.
Instead of focusing on when to eat, Austin suggests focusing on what and how much food you're consuming. She cautioned against overcomplicating things and recommended following the USDA’s "MyPlate" guidelines for a balanced diet.
"The biggest thing we need to teach people is that nutrition is simple," she said, adding, "Maybe you should stop focusing on the concept of nutrient timing and just make sure you’re eating regularly throughout the day and focusing on your health."
