Is It Better to Eat Before or After a Workout?

Nutrition is the most important factor in training. But when, exactly, should that nutrition come into play?

We explain the research-backed pros and cons of eating before and after exercise to help you perfect your nutrition program and reach your workout goals.

Key Takeaways

• Nutrition is crucial for reaching any fitness goal.
• Eating before exercise can provide energy and support performance.
• Exercising fasted may support fat burn, but it can also undermine performance.
• Eating protein after working out can support muscle protein synthesis.
• Having a professional nutritionist design you a custom meal plan is a great way to fine-tune your nutrition.

Read More: Do Fat Burning Creams Really Work?

Understanding Workout Nutrition Timing

Carriejune, founder of Minibeast, says:

"Your overall nutrition is the most important part of your training. Some people prefer eating before exercise to support energy and performance. Others like eating after to support recovery."

To eat or not to eat, that is the question. At least, it is when you're getting ready to work out.

The question is a tricky one. Should you eat before working out, to provide your body with the fuel it needs to push to the limit? Or should you wait until after to support recovery?

And then, a third option: Why not both?

Ultimately, these decisions are far less important than your overall diet. The really important thing is consuming a healthy, balanced diet every day. That's what gives your body the energy and nutrition it needs to follow your fitness journey, whether that be losing weight, building muscle, or anything in between.

The best approach, then, is the one that helps you do just that. If you find you perform best with a pre-workout snack, go for it. But if eating before exercise makes you feel sluggish, go for a post-workout snack instead.

And some people might like both.

All that said, there are a few things to consider when figuring out which approach might be best for you. We'll cover these to help you tailor your nutrition timing to perfection. But first, we need to explain why overall nutrition is so important.

The Science of Nutrition

Many people see exercise as an important thing and diet as a supporting factor. In reality, it's more like the other way around.

As Minibeast founder Carriejune points out, "Diet is nearly 70% of our results."

Eating the right amount of the right foods can make the difference between reaching your fitness goals and failing.

Nutrition for Strength Training

If you want to build muscle, protein is key. Your body uses amino acids from dietary protein to build muscles. This process is called muscle protein synthesis.

When you work out, your muscle fibers become slightly damaged. Your body repairs the muscle breakdown, ideally building your muscles back bigger and stronger than before. Rinse and repeat this process over weeks and months, and you should start to see serious results.

Experts generally recommend consuming between 0.7 and 1 grams of protein per pound of body weight per day.

Protein shakes are a great way to hit that target. A high-quality protein powder can provide plenty of protein with minimal fats, carbs, or sugar.

Bonus: What Is a Waist Trainer? Does Waist Training Work? 

Nutrition for Weight Loss

If your aim is to lose weight, you'll likely need to approach your nutrition a little differently. Weight loss usually requires a caloric deficit, which means eating fewer calories than your body burns.

Of course, you still need to eat a healthy, balanced diet. It just means balancing your eating to support good health and proper exercise while not exceeding your calorie goals.

Potential Benefits of Eating Pre-Workout

Some people swear by eating before a workout. The International Society of Sports Nutrition notes that pre-workout nutrition with healthy carbs and/or lean protein can "support increases in strength and improvements in body composition."

Having Enough Energy

Perhaps the main benefit of eating before a workout is the fact that it provides your body with the energy it needs to, well, work out.

When you exercise, your muscles rely on muscle glycogen as a source of energy. That glycogen comes from the carbohydrates in your diet. If that stored energy becomes depleted, your exercise performance might suffer.

In the worst-case scenario, your body can even start breaking down muscle. And you definitely don't want that.

Some research suggests that eating meals a few hours before exercise helps support performance during long-lasting, intense training. That's especially true if your exercise routine is going to take a long time, like when you go for a long run.

However, some people find that eating a substantial meal can make them feel overfull and sluggish while working out. If that's the case for you, a small snack might be better.

Experts generally recommend eating mostly complex carbs before a workout. They help provide sustained fuel throughout your workout.

Potential Benefits of Eating Post-Workout

There are also compelling arguments for eating after a workout. Post-workout nutrition is aimed more at supporting you as your muscles recover than at providing energy for the exercise itself. Which makes sense, because you've already done the exercise.

Muscle Recovery

Remember, after training, your body needs energy and protein to repair the damage to your muscles. Nutrition is crucial for this process.

Protein intake is particularly important. According to the International Society of Sports Nutrition, eating high-quality protein within two hours of working out "stimulates robust increases" in muscle protein synthesis. This period directly after exercising is sometimes called the anabolic window.

Exercising Fasted when Trying to Lose Weight

Some people swear by exercising fasted, especially for weight loss. The idea is that you'll force your body to burn fat for energy.

According to the American Diabetes Association, or ADA, exercising on an empty stomach "can help you burn more body fat for fuel." To be clear, the ADA defines an empty stomach as waiting three or four hours since you last ate.

However, some people simply can't do this. They might feel lightheaded or get stomach cramps.

If that's your experience, it might not be worth sacrificing performance just to try to exercise without eating beforehand. Instead, the ADA recommends a light snack. Think a small fruit smoothie with some peanut butter or some fruit and Greek yogurt.

How to Support Your Workout Nutrition

Nutrition can be complicated. That's why people train for years to become professional nutritionists.

Fortunately, you can get them to help guide your nutrition. With Minibeast's 100% Custom Meal / Diet Plan, you can have Carriejune's nutritionists design a personal, goal-specific diet.

It takes into account everything: your body composition, fitness goals, dietary restrictions, foods you like, and more. You'll get detailed explanations of what to eat every day, down to the exact weight. And you get to learn how to count macros and calories to help you strike out on your own.

Another great resource is Minibeast's Recipe Book. It's packed with recipes, with new options added every week. Each recipe automatically adjusts to your desired serving size and macro goals, with meal prep instructions included. You can even chat with other members in the app for tips, suggestions, and support.

Conclusion

Nutrition is crucial for any fitness journey. Your overall nutrition is generally more important than whether you eat before or after a meal. Some people prefer eating before for the energy support, while others prefer eating on an emptier stomach and loading up after their workout.

In any case, a custom meal plan designed by a professional nutritionist is a fantastic way to structure your nutrition goals.

Frequently Asked Questions

What Is the 2-2-2 Rule In the  Gym?

Is It Good to Workout On an Empty Stomach?

Some research suggests that working out on an empty stomach can support fat burn. However, other studies have found that not eating before exercise affects performance.

What Should I Eat 30 Minutes Before a Workout?

Experts often recommend eating a small snack with carbs and protein. Examples include protein shakes, oats, fruit, and yogurt.

Keep Reading: How to Seriously Grow Your Glutes

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