What to Eat Before and After a Workout

Eating the right foods before and after exercise can help you get the most from your workouts. Pre-workout foods can give you the energy you need to power through your exercise regimen. Post-workout foods can give you the nutrients your body needs to repair and build muscles.

Please keep reading for tips and general guidelines on food choices from experts in sports nutrition. Learn what to eat before and after you work out as well as the ideal timing of snacks and meals.

How Timing of Meals Affects Performance and Recovery

Should You Eat 30 Minutes Before Your Workout?

A light snack 30-60 minutes before your workout can give you the energy you need for training. However, experts recommend timing larger meals at least 3-4 hours before your workout as they take longer to digest. Eating a big meal right before working out can divert blood flow to your muscles, leaving less for the digestive tract.

Benefits of Eating Before Exercising

The main benefit of eating before exercising is that it can give you energy during your workout, especially if you work out for more than 60 minutes or do intense exercise. In addition, a small snack just before exercising can prevent you from being distracted by hunger.

Is It Better To Exercise on an Empty Stomach?

Exercising on an empty stomach may help with weight loss because your body will rely on stored fat and carbohydrate reserves for energy instead of energy from food you’ve recently eaten. However, studies have shown mixed results about whether exercising on an empty stomach actually improves body fat percentage or burns more calories.

There is also some evidence that “fasted” workouts are more effective than “fed” training in improving glucose tolerance and insulin sensitivity, making it easier for the body to regulate blood sugar. However, more research is needed to understand these effects.

Disadvantages of Working Out on an Empty Stomach

The body needs protein to repair and build muscles. Working out on an empty stomach can potentially lead to the use of protein for energy rather than muscle growth if there aren’t enough glycogen stores. Other problems that can arise from working out on an empty stomach include reduced stamina for high-intensity exercise and feeling lightheaded or nauseous due to low blood sugar levels.

Is It Better to Eat Before or After a Workout?

Experts in sports nutrition recommend a light nutritious snack 1 to 2 hours before a workout and a healthy meal 1 to 2 hours after a workout. This can maximize energy and performance and reduce any negative impact on your health.

Importance of Carbohydrates and Protein

Your body needs carbohydrates as an energy source for working muscles and protein to build and repair muscles. A combination of carbs and proteins in your body 1 to 4 hours pre-workout and 1 to 2 hours post-workout is considered ideal.

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What To Eat Before A Workout

What Snack Is Best Before A Workout?

Experts in sports medicine recommend a light meal or snack consisting of easy-to-digest carbs before a workout. This provides proper fuel for a few hours while you work out. Pair the light snack with enough fluids before, during, and after your workout for the best results.

List of Top Foods and Their Benefits

Energy bars can provide a ready source of energy, especially during intense or prolonged exercise such as marathons or triathlons.
Low-fat granola bars can give you an energy boost and keep you feeling full.
Fresh fruit such as a banana or apple can fuel your body with essential nutrients to prevent muscle cramps and improve endurance.
Fruit smoothies can boost performance by replenishing energy stores.
Low-fat yogurt is a great source of protein and can prevent muscle damage and help with recovery after lifting weights.
Whole grains, such as whole wheat toast, whole grain cereals, or whole grain bagels or crackers, provide fiber-rich complex carbohydrates that take longer to digest and provide stable blood glucose levels.
A full or half sandwich (for example, whole grain bread and peanut butter) is a good source of protein and provides enough energy to prevent post-gym session cravings.
Sports drinks help in staying hydrated, provide electrolytes, and can improve strength, endurance, and speed.

Low-Calorie Pre-Workout Snack Suggestions

Here are some suggestions for pre-gym snacks or light meals that are low-calorie:

Whole grain toast with avocado and scrambled egg whites
Cooked oatmeal with soy milk and banana
Whole grain muffin with mustard and turkey breast
Apple and nut butter
Plain non-fat Greek yogurt and berries
Fruit smoothie
Whole grain crackers with low-fat cheese
Skinless chicken breast and brown rice
Cottage cheese and pineapple
Small applesauce cup

Easy-To-Digest Options

Easy-to-digest pre-workout snacks are especially important if you plan to work out within an hour. Eat a variety of foods for proper nutrition, but choose one snack at a time. Some options include:

Plain, low-fat Greek yogurt with fresh fruit
Fruit smoothie (for example, banana or mixed berries) with water or low-fat milk
Fresh fruit such as an apple, banana, or orange
Trail mix
Energy bar or nutrition bar

Healthy Fats for Pre-Workout Nutrition

Here are some examples of healthy fats that you can use to fuel your workouts:

Banana with almond butter
Apple slices with peanut butter
Avocado on whole-grain toast
Eggs cooked in olive oil on whole-grain bread
Nuts, seeds, and dried fruits

Fasted vs Fed Workout

Fasted Workouts (exercising on an empty stomach)

Pros:

Increased fat burning
Improved insulin sensitivity

Cons:

Reduced stamina and performance due to decreased energy levels
Muscle breakdown and potential for injury
Increased cortisol levels in some people
Mineral depletion and symptoms such as fatigue, headaches, and muscle cramps

Fed Workouts (exercising after eating)

Pros:

Improved endurance and performance
Muscle preservation and repair

Cons:

Slower fat burning
Potential to feel sluggish or experience digestive symptoms such as upset stomach or nausea

Customize Your Pre-Workout Nutrition

Sample Meals For Different Workout Intensities

Your priority should be to eat balanced meals with a combination of complex carbohydrates, lean proteins, and healthy fats. Staying hydrated is also important. Here are some meal ideas for different workout intensities.

Low Intensity (e.g., brisk walking, light cycling):

Breakfast: Oatmeal with berries and nuts, Greek yogurt with honey and fruit, or a whole-wheat sandwich with turkey and avocado.
Lunch: Salad with grilled chicken or fish, quinoa bowl with vegetables and beans, or a whole-grain wrap with hummus and veggies.
Dinner: Baked chicken or fish with roasted vegetables, lentil soup with whole-grain bread, or a stir-fry with lean protein and plenty of vegetables.
Snacks: Fruit, yogurt, nuts, or a small handful of trail mix.

Moderate to High Intensity (e.g., running, HIIT/High-intensity interval training):

Breakfast: Eggs on whole-wheat toast with avocado, a protein smoothie with banana and spinach, or a bowl of cereal with reduced-fat milk and fruit.
Lunch: Chicken or turkey salad with whole-grain crackers, a tuna sandwich on whole-grain bread, or a pasta salad with grilled chicken and vegetables.
Dinner: Salmon with sweet potato and steamed broccoli, chicken stir-fry with brown rice, or lean protein with roasted vegetables.
Snacks: Banana, energy bar, or a small bowl of yogurt with granola.

Very High Intensity (e.g., intense weight training, marathon training):

Breakfast: Oatmeal with eggs and berries, a protein shake with banana and peanut butter, or a whole-wheat pancake with fruit and syrup.
Lunch: Chicken or turkey with brown rice and vegetables, a pasta dish with lean protein and vegetables, or a sandwich with egg and avocado.
Dinner: Lamb with buckwheat noodles, chicken in coconut curry with sweet potato and steamed broccoli, or Spanish rice and prawns.
Snacks: Protein bar, yogurt, or a small bowl of fruit with nuts.

Meals Based On Weight Loss Goals

To lose weight, eat a balanced, healthy, calorie-restricted diet with the right combination of lean proteins, fiber, and healthy fats. Limit consumption of processed foods, simple carbs, and sugary drinks. Pay attention to portion sizes. Here's a sample meal plan for weight loss.

Breakfast:

Scrambled eggs with spinach on a slice of whole-wheat toast.
Oatmeal with berries and a sprinkle of nuts.
Greek yogurt with fruit and a handful of almonds.

Lunch:

Salad with grilled chicken or fish, mixed greens, and a light vinaigrette dressing.
Whole-wheat sandwich with lean protein (turkey, chicken), hummus, lettuce, tomato, and avocado.
Leftovers from dinner (grilled chicken or fish) with lightly sauteed vegetables.

Dinner:

Baked salmon or chicken breast with roasted vegetables (broccoli, carrots, sweet potatoes).
Lentil or bean soup with a whole-wheat roll.
Stir-fried tofu or chicken with brown rice and a variety of vegetables.

Snacks:

A handful of nuts or seeds.
Fresh fruit (apple, banana, orange).
A small serving of Greek yogurt or cottage cheese.

Importance of Consulting A Nutrition Expert

A licensed nutritionist can address your unique nutritional requirements and take into account your exercise intensity when planning meals. This can help you achieve short-term results such as weight loss, improved energy, or bulking up, as well as long-term overall health benefits.

What To Eat After A Workout

Should You Eat Before or After a Workout?

Experts in sports nutrition recommend eating a quick snack 1-2 hours before you work out and a healthy full meal within 2 hours after your workout.

Benefits of Eating After Exercising

Eating after exercising has several benefits, including:

Stimulates muscle protein synthesis
Helps with muscle recovery
Replenishes glycogen stores
Improves mood

List of Top Foods and Their Benefits

Examples of a good snack after exercising include:

Trail mix contains high-protein ingredients such as nuts and seeds, which can help with muscle repair.
Pretzels are simple carbs that give you a quick boost of energy and aid recovery.
Peanut butter sandwich on whole grain bread provides you with protein and healthy fats for muscle recovery.
Low-fat yogurt and fruit is a good source of protein, probiotics, and micronutrients for muscle and gut health.
Fruit smoothies in low-fat milk can replenish energy and provide essential nutrients and hydration.
Turkey on whole grain bread contains proteins and carbs to restore energy, repair muscles, and reduce muscle soreness.

Ideal Foods For Recovery and Muscle Growth

The best foods for post-workout recovery are high-protein foods that are low in saturated fat. They play a key role in recovery after exercise. These foods are also great to include in a generally healthy diet. Examples include: