If you follow certain so-called fitness gurus on social media, they insist that exercising without eating first increases fat burning.

However, it’s a widespread misunderstanding that working out without eating first enhances performance or leads to burning more calories, according to Abby Langer, a dietitian based in Toronto.

“She stated that the research indicates there isn’t much of a difference in terms of benefits.”

Does this imply that you should consume more proteins and carbohydrates just before exercising? That statement isn’t accurate as well.

Take a look at when and how you ought to consume food, whether before, after, or even during your workout session—and keep in mind, according to experts, the quality of what you eat matters more than the timing.

Why should one eat before working out?

The calories in food essentially represent energy, which you require to power your body during an effective workout. However, consuming excessive amounts right before can lead to issues.

Langer pointed out that when you exercise, blood flow shifts away from your internal organs such as the stomach towards the muscles. Therefore, working out with a full stomach can interfere with digestion, potentially leading to cramps or nausea.

This is especially true for meals rich in fat, protein, or fiber, as they take more time to digest compared to carbohydrates. Langer suggests consuming a meal with a higher proportion of carbs prior to exercising and allowing two to three hours for digestion before engaging in intense physical activity.

“You shouldn’t have a large steak an hour before playing hockey,” she stated.

If you work out early in the morning or just before dinner, it’s fine to enjoy a carbohydrate-packed snack such as a banana with peanut butter or yogurt topped with fruits beforehand. This will provide you with the necessary energy to excel during your workout, and later on, you can replenish yourself with a complete meal.

What and when should you consume post-exercise?

Krista Austin, an American physiologist, suggested that consuming the steak later could be more beneficial as the high-protein content would then be simpler to digest.

Austin mentioned that if it might take an hour or more until you can eat a proper meal, it’s advisable to opt for a protein-rich snack beforehand to keep hunger at bay. This suggestion isn’t primarily about aiding muscle repair or improving nutrient uptake; instead, it stems from the fact that individuals tend to make less healthy food selections when they’re overly ravenous.

A lot of individuals feel quite ravenous roughly an hour post-exercise, which isn’t ideal,” Austin mentioned, further stating that “it’s best to address this hunger sooner rather than later, otherwise you might end up eating more than necessary.

However, it’s another misconception that you must consume a protein shake right after finishing your workout to develop large muscles, according to Langer.

A lot of fitness buffs refer to a period called the “anabolic window,” which lasts roughly one hour after working out when the body is particularly ready to mend muscles.

For most people, there’s a significantly extended timeframe, and it’s more crucial to include some protein in each of your meals rather than focusing heavily on nutrient timing, according to Langer.

She explained that the body requires a steady stream of amino acids similar to proteins for repairing and maintaining muscles. This typically equates to approximately 25 to 30 grams per meal, varying based on different elements.

“By prioritizing this, you’ll be able to achieve your goals, whether they involve building muscles, feeling full longer, losing weight, or everything else,” Langer mentioned.

What do you think about having food during your workout session?

Most people who are eating enough throughout the day don’t need anything during a workout.

However, if you’re engaging in intense exercise for more than an hour — like when training for a marathon — you could gain advantages from having a carbohydrate-heavy snack midway through.

Rather than concentrating on meal timings, Austin advised emphasizing what and how much one eats. She warned against making the subject too complicated and suggested adhering to nutritional recommendations.

“What we really need to educate people about is that nutrition is straightforward,” she stated.

Perhaps you should cease concentrating on nutrient timing and instead ensure that you’re regularly eating throughout the day while prioritizing your overall health.