Is it better to eat before or after training?
The question of when it’s best to eat—before or after a workout—can be tricky. Some advocate for fasting to feel light, while others can’t imagine training without first consuming something. So what actually works best for an optimal workout experience?
When it comes to nutrient intake, it’s not just about what you eat, whether your goal is weight loss or peak performance. Another important aspect is when you should eat.
When training and food need to work together, things can get complicated, so let’s break it down.
Eat or Not Eat Before Training?
There are two camps in the debate over whether to eat before training.
Some avoid food before morning workouts. Either they skip breakfast entirely, or they have a cup of coffee before the session.
Others feel dizzy just thinking about training without a solid breakfast. Both sides have their advantages.
Training on an empty stomach can make you feel lighter and reduce the risk of urgent bathroom visits during the workout, while eating beforehand gives you the energy to last through the entire session.
Benefits of Fasting Before Training
Personal preference certainly plays a role, but research does offer some support for skipping breakfast. Studies show that fat burning may be higher when you train on an empty stomach, while insulin and glucose levels are higher if you eat beforehand.
However, the science is mixed—other studies show no clear differences between the two methods.
Drawbacks of Fasting Before Training
The most important factor is whether you can handle it. Training on an empty stomach only works if you can still perform well. If your blood sugar drops and you feel dizzy, it’s obviously not worth it.
How long and intensely you can train also depends on what and when you ate the night before. A carbohydrate-rich meal can provide energy that lasts through your morning workout.
Remember that most people wake up slightly dehydrated after a night’s sleep. So, drink at least a glass of water before you start training in the morning.
Consider the Type of Training You’re Doing
The debate over whether to eat or not before training is also influenced by the type of workout you’re planning. An hour of yoga might not require a meal beforehand, but if you’re going to run 10 kilometers, that’s a different story.
For longer endurance training, research shows that a carbohydrate-rich meal 3–4 hours beforehand can improve performance. For shorter sessions, the research is mixed, and most studies show no significant difference in performance between fasted and fed training.
For longer, intense workouts, it may be a good idea to fuel up a few hours prior.
Fuel Before Training
For optimal performance, your body needs both protein and carbohydrates before a workout.
Carbohydrates fill your glycogen stores, which the liver and muscles release when energy levels drop. Protein helps prevent muscle breakdown and speeds up recovery after exercise.
Good carbohydrates include oats, vegetables, brown rice, and beans. Protein can come from both animal and plant-based sources:
- Eggs
- Almonds
- Chicken breast
- Nut butter
- Cottage cheese
- Greek yogurt
- Lentils
- Quinoa
A combination of protein and carbohydrates, such as Greek yogurt with fruit or eggs and steamed spinach on whole-grain bread, is a good option. If you’re in a hurry, a protein shake with half a banana can be prepared the night before.
Research shows that it’s best to eat 2–3 hours before training to give your body time to digest the food.
Maximize Recovery After Training
After exercise, recovery and replenishing energy are crucial for training results. Carbohydrates refill the glycogen stores that have been depleted, while protein helps rebuild muscles. Aim for a ratio of 3:1 between carbohydrates and protein.
For optimal recovery, you should eat within an hour after training. Options like smoothies, a turkey and vegetable wrap on whole-grain bread, or yogurt with berries are great.
Don’t forget about hydration—water is always good, but a glass of milk also provides protein and electrolytes to aid recovery. If you’ve been sweating a lot, a glass of rehydration drink can help quickly restore your fluid balance.
Remember that recovery continues for 24–48 hours after a tough session, so be sure to eat nutritious meals throughout the day.
In Summary…
The research is mixed when it comes to training on an empty stomach, but it can work for low- to moderate-intensity workouts if the goal is fat burning or weight maintenance.
However, pay attention to signs that your body can’t keep up, such as dizziness, decreased performance, or rapid breathing.
Are you planning to train hard? Then it’s best to eat protein and carbohydrates beforehand—nobody wants to feel faint mid-workout. If you need to eat before, focus on the amount. What and how much can you eat to gain energy without feeling heavy?
Training and digestion are individual. Ultimately, it’s about what works best for you. Test and experiment with different meals before and after workouts to find your best balance.
