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Should You Eat Before or After Working Out?

Verified By Apollo Doctors April 27, 2022 1704 0
Should You Eat Before or After Working Out
Should You Eat Before or After Working Out

In the argument over whether or not to eat before exercising, there are two factors. 

Before morning exercise, one side refrains from eating. The thought of exercising without a good breakfast makes the other unsteady. Both have valid points to make. 

Exercising on an empty stomach may make an individual feel lighter on feet and prevent them from having to run to the bathroom at the gym. However, eating guarantees that he/she has enough energy to complete the workout.

Exercising on an empty stomach 

It’s easy to believe that because your body burns more fat for energy while you fast, you’ll lose more weight over time. 

One study found that people who exercised while fasting had different responses than those who exercised after eating. 

Fasted exercise, but not fed exercise, improved the ability of the muscles to burn fat during a workout and the capability of the body to manage blood sugar levels. As a result, some scientists feel that fasting exercise promotes weight loss or fat loss. 

There is no difference in fat loss between women who exercise fasting and those who exercise after eating.

Eating before a long-duration workout may help you perform better.

According to a study of exercise lasting more than one hour, 54 per cent of trials revealed that eating before a workout improved performance. The majority of research that showed a benefit of pre-exercise eating used a carb-heavy diet. 

Performing for a long duration is improved by eating slower-digesting carbs or eating several hours before exercise. 

Other research has found that having a high-carb lunch three to four hours before exercise aids endurance athletes. For long-duration activities, carbohydrate consumption an hour before exercise may also be beneficial. Overall, the benefits of eating before a long duration will outweigh the benefits of eating before a shorter-duration workout. 

However, research has found that eating a meal before exercising had fewer advantages.

You Should Eat After Working Out If You Don’t Eat Before

While the relevance of eating before a workout varies depending on the situation, most scientists believe that eating after exercise is advantageous. 

According to research, some nutrients, particularly protein and carbohydrates, can aid in the recovery and adaptation of your body after exercise.

Also Read: How Many Calories Should I Eat A Day

Post-workout recovery

The twin goals of post-workout food are refueling and recovery. The carbs replace the glycogen in the muscles that are depleted while protein rebuilds them. Aim for a carbohydrate-to-protein ratio of 3:1.  

Take advantage of the recuperation window, which occurs within an hour of completing your workout. A smoothie, turkey and veggies on a whole-grain wrap or yoghurt with berries might help you recharge. 

Don’t forget to drink plenty of water to restore the fluids you lost at the gym. Although water is a good hydrator, a glass of milk adds protein and electrolytes to the mix, which helps in recovery.

It’s important to remember that healing takes 24 to 48 hours following a strenuous workout. As a result, don’t overlook the nutritious worth of your daily meals.


A few studies show that exercising on an empty stomach, as long as the workout is low to medium intensity and fat reduction is good. Just keep an eye out for these symptoms that your body isn’t feeling: 

  • feeling lightheaded or dizzy 
  • In the middle of the workout, the individual may slow down a lot 
  • Loss in shape 

While planning a more strenuous workout, consume some protein and carbohydrates before beginning. It’s hardly a good start to the day if the person is dizzy while doing burpees. 

Everyone is different when it comes to fitness. It’s up to the individual to try out various pre-and post-workout snacks to see which ones perform best for them.

Verified By Apollo Doctors
At Apollo, we believe that easily accessible, reliable health information can make managing health conditions an empowering experience. AskApollo Online Health Library team consists of medical experts who create curated peer-reviewed medical content that is regularly updated and is easy-to-understand.

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