0316 When Should You Eat? Before or After Exercising?
Many people believe that exercising on an empty stomach improves performance or burns more calories. But research shows that it doesn't actually make much difference.
Does that mean you should load up on protein and carbs right before a workout? No, that's not true either.
Here's a look at when — and how — you should eat, before, after or even during a workout.
The calories in food provide the energy you need for a workout. But eating too much right before exercise can cause problems.
Exercising diverts blood from organs including the stomach to the muscles. So exercising on a full stomach affects digestion, which could make you feel uncomfortable or sick.
That's particularly true of meals high in fat, protein or fiber, which take longer to digest than carbohydrates. Experts recommend eating more carbs than protein before exercising and waiting two to three hours.
If you exercise first thing in the morning or before dinner, you can have a carb-rich snack before you start. It will give you energy to perform well, and you can have a full meal later.
Protein is easier to digest after exercise.
If you have to wait an hour or more for a full meal, a high-protein snack will help control your appetite. People who are too hungry are more likely to eat too much of the wrong things!
Having a protein shake right after exercise won't help build bigger muscles. But the body does need protein for muscle repair and maintenance, so it's important to have about 25 to 30 grams with every meal.
Most people who eat enough in regular meals won't need anything during a workout. But if you are training for more than an hour — for a marathon for example — you might benefit from a carb-rich snack.
However, the experts agree that the most important thing is a balanced diet — so what you eat is more important than when you eat!