Many self-proclaimed fitness influencers on social media suggest that working out on an empty stomach burns more fat. However, the idea that exercising in a fasted state enhances performance or burns more calories is more myth than fact, as stated by dietitian Abby Langer from Toronto. “Research indicates that in terms of overall gains, it doesn’t make much of a difference,” she remarked.
Does this imply that one should consume loads of protein and carbohydrates right before exercising? That’s not accurate either. Here is some guidance on the timing and method of consuming food relative to workouts—whether it’s before, after, or even during. Experts emphasize that what you consume holds more significance than when you consume it.
**Why should you consider eating before a workout?**
Food calories essentially provide the energy necessary for a productive workout. Nevertheless, overloading on food too close to exercising may lead to issues. Exercise directs blood away from organs like the stomach and toward the muscles, according to Langer, the author of “Good Food, Bad Diet.” This shift can hinder digestion, leading to cramps or discomfort, particularly with meals high in fat, protein, or fiber, which take longer for the body to process. Langer advises consuming carbohydrates earlier and allowing a window of two to three hours before launching into an intense exercise routine. “For instance, avoid consuming a hefty steak just an hour before playing hockey,” Langer noted.
If your workout is first thing in the morning or right before dinner, it’s fine to opt for a carbohydrate-rich snack like a banana with peanut butter or yogurt with fruit beforehand. This provides the necessary energy for performance, and you can replenish with a full meal afterward.
**What’s the post-exercise eating strategy and timing?**
The aforementioned steak may be more beneficial after exercising because that’s when protein becomes easier to digest, according to Krista Austin, a physiologist based in Colorado Springs. Austin suggests if an hour or more will elapse before you can consume a full meal, consider having a protein-rich snack in the meantime to stave off hunger. This approach isn’t primarily about muscle recovery or nutrient absorption but rather to maintain sensible dietary choices, as extreme hunger can lead to poor eating decisions. “Many people feel particularly hungry about an hour after exercising— you won’t want to reach that stage,” said Austin, the author of “Performance Nutrition: Applying the Science of Nutrient Timing.” “You must address it early to avoid overeating.”
The notion that consuming a protein shake immediately post-workout is pivotal for muscle building is yet another misconception, Langer pointed out. Enthusiasts often reference an “anabolic window”—a period of about an hour post-exercise where the body is optimally ready to repair muscle. However, for most, this window is wider, and precise nutrient timing holds less critical relevance than ensuring adequate protein intake with every meal, Langer explained. The body benefits from a constant influx of amino acids like protein for muscle repair, necessitating about 25 to 30 grams per meal, subject to individual needs. “Focusing on this protein intake will benefit goals whether they are muscle building, improving satiety, or weight loss,” Langer stated.
**Should you consider eating amid exercise?**
Most individuals with sufficient daily nutritional intake don’t require additional snacks during workouts unless engaging in intense activity for more than an hour. In scenarios like marathon training, a quick carb-rich snack could prove advantageous. Instead of fixating on when to eat, Austin advises focusing more on the content and quantity of consumption without overcomplicating the process and suggests adhering to the USDA’s MyPlate guidelines for a balanced diet. “The most crucial lesson in nutrition is its simplicity,” she emphasized. “Shift the focus from nutrient timing to consistent eating routines that prioritize overall health.”
