Should You Eat Before or After a Workout?

How you fuel and refuel before and after exercise helps determine the actual fitness-building benefit of the session. That’s true whether you’re lifting weights, running miles or swimming laps, too.

Sports dietitian Katherine Patton, RD, LD, explains how to eat before and after workouts to maximize your energy and recovery.

How food fuels exercise

One question comes up repeatedly when it comes to food and workouts: Is it better to eat before or after a workout? That’s a tough one to answer, and here’s why: They’re both important, says Patton.

Eating before exercising provides your body with the energy it needs to power through each workout. Eating afterward helps your body (especially your muscles) with recovery.

Not just any old fuel will do, though. Look for foods rich in carbohydrates and protein to provide the nutritional building blocks your hard-working body needs.

“Carbs supply the energy to carry you through your workout,” says Patton. “Protein provides amino acids that your body uses to repair and build muscle.”

Together, they form a mighty one-two punch that would gain a CrossFit instructor’s approval. Add in a well-rounded diet with fruits, veggies and healthy fats and your body will have everything it needs to gain strength, build muscle and improve endurance.

What to eat before exercise

Think of your body like a car — without fuel, it can be hard to get moving or make any progress when it comes to exercise and training. “You don’t want to start on empty,” says Patton.

When eating before exercise, these strategies can get you where you need to go:

• Eat a well-balanced meal three to four hours before your workout.
• Work carbohydrates and a moderate amount of lean protein into each meal.
• Limit fats and fiber, which digest more slowly and can upset your stomach.
• If you’re not hungry or short on time, eat a snack like fruit, a granola bar or graham crackers 30 minutes to an hour before working out.
• Drink at least 16 to 20 ounces of water an hour before working out and stay hydrated during exercise.

But what if you like to exercise early in the morning? If you’re waking up and working out, loading up with a meal a few hours ahead of time isn’t exactly an option. And that’s OK, too.

“When you wake up, your blood sugar is at its lowest,” says Patton. “Eating something like a piece of fruit or granola bar can give you a needed boost.”

You might also want to adjust the kinds of food you’re eating based on the types of workouts you’re participating in. Here’s how to adjust depending on your exercise needs:

Cardio and endurance workouts

Stamina may be an issue if your body is running low on fuel. Without enough energy, you may not last as long on the treadmill or track. “You’re better off eating,” says Patton. “It doesn’t have to be much. Just enough to get through.”

Consider the intensity of your workout, too. If it’s an easy-going, 30-minute walk, you may be able to get away with skipping a pre-workout snack. “But if you’re exercising for an hour or more, you really should get something to eat,” says Patton.

Your overall diet can also make lasting improvement to your overall energy levels. If you’re into endurance-based activities like running, cycling or swimming, your diet should lean more heavily on carbs and other foods that supply longer-lasting energy sources.

The rule of thumb is about 4 grams of carbohydrates for every gram of protein per meal, says Patton. Other options that can help with endurance include:

• Easy-to-digest carbs like oatmeal and bananas
• Lean proteins like chicken, eggs and beans
• Healthy fats like avocados and fatty fish

Strength training and muscle building

Working out on an empty stomach could cost you the ability to build muscle. If your body doesn’t have enough fuel before lifting weights, it could pull the energy it needs from your existing muscle.

Plus, protein is key to helping your muscles recover as they gain size (hypertrophy) or you progress in your training.

If strength training is on the menu, try to:

• Aim for up to 20-30 grams of protein from high-protein foods like tofu, salmon or turkey for each meal.
• Get about 2 grams of carbs for every 1 gram of protein with options like whole grain pastas and apples with honey.

Flexibility workouts

When it comes to exercises like yoga or stretching that focus more on flexibility, you want to:

• Avoid cruciferous vegetables, like cabbage and broccoli, and high fat or heavy foods that might cause bloating and other stomach issues.
• Focus on hydration if your workout is less than one hour.
• Have a snack before exercising that incorporates some combination of carbohydrates and protein, like apples with peanut butter.

What to eat post workout

You just put your body through a lot and depleted its power reserves. Now, it’s time to restore that energy supply, says Patton. Eating shortly after exercising can help ward off muscle soreness, tightness and cramping.

These strategies can help improve recovery and support your body in the long-term:

• Grab a quick, protein-packed snack 15 minutes to an hour after your workout.
• Not hungry? Drink a protein shake within an hour after exercising, or use protein powder to create your own with whey protein.
• Rehydrate with water or an electrolyte-packed sports drink.
• Follow your post-workout snack with a nutritious meal chock-full of carbs and protein a few hours after your workout.

“If you don’t eat and drink after working out, you may start to feel fatigued or even hangry,” says Patton. “Eating post workout is an important part of your recovery.”

Your needs after exercising may also adjust depending on what you put your body through — and the same rules apply here that applied before your workout. If you’re not sure where to start, consider the following ideas:

Replenishing energy after cardio

Catch your breath right after a run with these protein- and carb-heavy refueling options:

• Almonds washed down with chocolate milk
• String cheese and pretzels
• Hummus with whole-grain crackers

Muscle recovery after strength training

To increase your strength, your muscles need to repair themselves. Lots of protein and some carbs will do the trick. In the hours after your weightlifting session, consider these options:

• Egg-and-cheese-filled tortilla wrap with a fruit-topped yogurt parfait
• Stir fry with chicken, brown rice and vegetables
• A bowl filled with chicken, brown rice, black beans, cheese, lettuce and salsa

Eating after a light workout

Whether you’re coming back from a walk or just finished a stretching routine, hydration is key. Go for a protein shake, sports drink or a big bottle of water to replenish what you sweat out while exercising. And if you didn’t grab much to eat beforehand, consider having a meal that combines 3 grams of carbs for every gram of protein.

Go-to foods after active-recovery can include:

• A fruit smoothie with protein powder
• Greek yogurt topped with granola and blueberries
• Avocado toast with an egg

The final weigh-in

Your body needs tender love and care when you put it through the stress of exercise. Whether you’re focused on weight management or building your muscles, what you eat matters most in the hours before and after exercising.

“What you eat and when you eat can be as important as your workout,” says Patton. “It deserves the same attention.”