A question always arises: Which is better to eat before or after exercise? Determining the timing of your meals affects your performance and recovery.
This question troubles even the most disciplined exercisers among us. To make matters more complicated, research on this topic is limited, with answers depending on your unique health and goals.
However, experts agree that there are some general considerations to keep in mind. Health experts recommend eating before and after exercise for various reasons.
For most people, eating a balanced meal rich in carbohydrates and protein 2 to 4 hours before exercise will provide enough energy to last throughout the workout, according to a report in The New York Times.
This also allows enough time for digestion and can help reduce intestinal discomfort such as nausea, vomiting or acid reflux, says Dr. Martha Gulati, a cardiologist at Cedars-Sinai in Los Angeles who specializes in helping her patients make lifestyle changes through diet and exercise. Sports.
If you have a few hours before you plan to exercise, your pre-workout meal may include a high-quality protein (salmon, chicken, or tofu), a complex carbohydrate (brown rice, oatmeal, or sweet potatoes), and healthy sources of fat (avocado, eggs, or nuts). said Dr. Cecilia Cordova Vallejos, a sports medicine physical therapist at Johns Hopkins University School of Medicine.
Dr. Vallejos said that eating a snack about 30 minutes before exercise will also give you an energy boost, especially if you do moderate or high-intensity exercise for more than 90 minutes. While Dr. Gulati suggested a banana or a piece of your favorite fruit.
Once you’re done exercising, try consuming protein (ideally 20 to 40 grams within two hours) as the International Society of Sports Nutrition recommends, to help support muscle growth and recovery. A can of tuna, chicken breasts, or 3 scrambled eggs with cheese fall within this range.
Examples of meals to eat before exercise
1- Peanut butter and jam
Bread and jam provide carbohydrates. It gives you the energy your muscles need during exercise. Peanut butter adds a dose of protein, which helps you feel full, and can help fend off post-workout food cravings, according to WebMed.
In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight. Do you want to go for a light walk? Half a sandwich may be all you need.
2- Oatmeal with low-fat milk and fruits
Do you exercise in the morning? Start your day with a bowl of oatmeal, which is rich in fiber, whole grains, and fruits. Your body digests the carbohydrates in this formula more slowly, so your blood sugar level remains stable. And you will feel active for longer. For an extra dose of bone-building protein and calcium, add some low-fat milk.
3- Fruit juice and yogurt
Smoothies are easy to digest, so you won’t feel lethargic during your workout. But many store-bought types are high in added sugar. Prepare your own recipe of yogurt rich in protein and fruits, which contains carbohydrates that boost energy. Mix it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can drain your strength and endurance.
4- Mix nuts
Mixed nuts are a good snack for any workout. Raisins give you a quick boost of energy that does not harm the stomach. Mix a small handful of it with a few almonds, which are high in protein and heart-healthy unsaturated fats. It also contains an antioxidant that may help your body use oxygen better and give you better results in exercise.
5- Low-fat latte and an apple
If you’re a coffee lover, drink a latte before your morning fitness class or lunchtime. You’ll get protein from milk, and caffeine may relieve muscle pain. Eat it with an apple to get high-quality carbohydrates. One caveat: Caffeine can disrupt your sleep, so avoid it in the afternoon. You can replace the latte with a cup of low-fat milk or a piece of cheese.
6- Banana
Do you only have 5 or 10 minutes before your workout? Eat bananas as a snack. Easily digestible carbohydrates provide you with energy without weighing you down. They are also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Put a banana in your gym bag for a last-minute snack.
Examples of meals to eat before exercise
1- Whole wheat bread toasted with eggs
The carbohydrates in toast replenish the energy you burned during exercise, while the fiber in it maintains blood sugar levels. Serve it with an egg to boost your recovery from exercise.
It’s a complete protein, which means it contains all nine essential amino acids that your body uses to build muscle.
2- Chocolate milk
This childhood favorite contains the ideal ratio of carbohydrates to protein (about 4 to 1) to refuel and rebuild muscles. One study found that athletes who drank a cup after exercise recovered faster than those who drank a carbohydrate-only sports drink.
In addition, chocolate milk contains 90% water, so it replaces some of the fluids you lose during exercise.
3- Greek yogurt and fruits
One cup of this creamy dessert provides 20 grams of protein. You can add more nutrition by adding fruit to your plate to add energy-boosting carbohydrates. And if you use blueberries that are rich in antioxidants, you will get more benefits.
4- Salmon with sweet potatoes
Salmon is rich in protein and heart-healthy omega-3 fatty acids, which can relieve sore muscles after exercise that causes pain.
Eating salmon with baked skin-on sweet potatoes for carbohydrates and fiber keeps you feeling full. You’ll also get the immune-boosting Vitamin A you need for the day. Serve sweet potatoes roasted or mashed, but avoid high-calorie butter and cream. Use a little olive oil instead.
5- Chicken, brown rice, and vegetables
There’s a reason why skinless chicken breasts are considered a weight-loss food: Half a chicken breast contains 27 grams of protein in just 142 calories. It also contains a lot of vitamin B6, which is an important nutrient for your immune system. Serve it with brown rice and vegetables to get the right combination of carbohydrates and nutrients.
Before, during and after exercise: Drink plenty
Make sure to drink plenty of water. How much? Use the following instructions:
- Pre-workout: About 2 to 3 cups
- During exercise: About 1/2 to 1 cup every 15 to 20 minutes
- Post-workout: About 2 to 3 cups for every pound (450 grams) you lose during exercise (you can weigh yourself before and after exercise).
If you exercise for an hour or less, water is all you need to stay hydrated. But if you exercise longer, you need to replace electrolytes. These minerals, such as sodium, potassium and magnesium, help you stay hydrated. And you lose it when you sweat. Look for a drink that contains electrolytes, such as a sports drink or coconut water.
Foods to avoid before and after exercise
Stay away from foods rich in fat. It takes your body longer to digest fats, which can lead to stomach upset, such as fried foods, fast food, and fatty foods like creamy pasta. And if you’re participating in a race, such as a 5K, stick to snacks and meals you’ve tried before that haven’t caused you trouble.
Specific goals
The timing of your meals may also depend on your health or fitness goals. If you have a condition like diabetes, you must manage your blood sugar levels, so the recommendations are more precise, said Jill Kanali, a professor of nutrition and exercise physiology at the University of Missouri.
Some research suggests that people with type 2 diabetes may be better off eating breakfast before exercising. In a 2017 study of 64 adults with type 2 diabetes in India, for example, researchers found that those who ate breakfast before exercising had significantly better blood sugar control than those who did not eat before exercising.
Although exercising on an empty stomach in general may have drawbacks. In an online survey of about two thousand endurance athletes published in 2020, participants who said they avoided exercising on an empty stomach and did so because it did not help their training, but rather hampered their athletic performance and made them hungrier.
If you want to reduce pain and improve muscle growth and repair after exercise, eating more protein and spreading it out throughout the day may help you achieve that goal, Dr. Vallejos said.
The most important thing you should do is pay attention to how your body feels when you eat (or don’t eat) before a workout. And if you eat a high-protein or fat snack 30 minutes before your morning workout and it upsets your stomach, Dr. Gulati said, try switching to a snack that has a higher concentration of carbohydrates.
If you are doing less intense exercise, such as slow walking, try eating a snack that is high in carbohydrates. You may not need to eat first, whether you are walking or yoga.