Should i eat first then workout

Studies show that carbohydrates in our diet are important in topping up our glycogen stores between bouts of exercise and also when eaten before exercise sessions. While this may not necessarily affect performance, eating lower glycemic index foods foods that produce a slower-releasing carbohydrate effect, such as porridge oats or wholegrain bread can better sustain energy and provide benefits such as lower use of glycogen stores during exercise for some.

But eating right before exercising could cause indigestion, cramps or nausea. Consuming an easily digestible, carbohydrate-rich meal for example, porridge with blueberries around three hours before a training session may help sustain energy and improve training quality without necessarily leading to gut issues. Pre-fuelling also helps sustain blood sugar levels during exercise, which can positively affect performance.

Read more: Sprinters, marathon runners, weightlifters and gymnasts — diets for different events. If your goal is building strength or muscle, evidence also suggests that eating protein before exercise may improve overall recovery responses.

But there are some people who can eat a big meal and experience no issues when they exercise afterward, Vigil said. Research, on the other hand, shows that eating before exercising is not ideal.

The best time to work out , Vigil said, is before you eat. A post-exercise nutrition program helps recovery and minimizes muscle damage, Virgil said. Plus, a study published in The American Journal of Physiology found that men who exercised without eating beforehand burned more fat.

However, if your schedule demands you eat first, Vigil suggested waiting an hour or two after your meal before exercising. Show references Kenney WL, et al. Body composition and nutrition for sport. In: Physiology of Sport and Exercise. Champaign, Ill. Duyff RL.

Eat smart for sports. New York, N. Whitney E, et al. Fitness: Physical activity, nutrients, and body adaptations. In: Understanding Nutrition. Belmont, Calif. Kotecki JE. Optimal nutrition for an active lifestyle. Sudbury, Mass.

Timing your pre- and post-workout nutrition. Academy of Nutrition and Dietetics. Accessed Nov. Laskowski ER expert opinion. Mayo Clinic, Rochester, Minn. Zeratasky KA expert opinion. See also Why is BVO in my drink? Carbohydrate-loading diet Energy drinks Exercising? Fill your water bottle Fuel your body for everyday performance Nutrition rules that will fuel your workout Performance-enhancing drugs: Know the risks Sports drinks: Better than water?

The best foods to fuel a workout Calories and nutrients to fuel sports performance Want a better workout? Eat breakfast! But even though what or if you eat before a workout depends on the person, there are some key guidelines everyone should keep in mind when it comes to deciding if you should eat or not. First, if you work out really early in the morning, chances are you may not even have time to think about food, let alone prepare something before you head out the door. But exercising on an empty stomach may not be doing you any favors.

According to Troup, the science on fasted workouts is inconclusive, and she doesn't necessarily recommend it to her clients. According to her experience with clients, they aren't able to work out as intensely then if they have some fuel first. She says that shorter or less intense workouts won't give you much of an "after-burn" effect , which helps your body burn more fat even after you're done exercising. Nevertheless, Troup says that some people choose to workout on an empty stomach because there is some evidence that it helps your body burn about 20 percent more fat during the workout.

But while that sounds promising, Troup says that if you find that fasted workouts make you feel bad or are harder for you to recover from, it's not worth that potentially higher fat-burning benefit. Greek yogurt and fruit is one example of a pre-workout snack that is a source of protein and carbs. Fueling your workout isn't an exact science. Although there are some foods known to give you more energy and support your muscles e.

Protein and carbs are your go-to nutrients when it comes to fueling workouts because carbs give your muscles energy, and protein helps your muscles repair faster. The best way to fuel a workout is with a protein- and carb-rich meal that you eat about three to four hours before a workout, according to Troup. If it's been a while since your last meal and you want to boost your energy with a snack before a workout, try to time it about one to two hours before you exercise.

That snack should contain easy-to-digest carbs like grains, fruits or veggies, and protein from sources like dairy, meat or protein powder like collagen peptides or whey protein isolate.