Should I Eat Before or After Exercise?
By Rachel Carver
A weight loss plan has many steps. Learning how to count calories, balance your macronutrients, and schedule your food are important for proper nutrition. Additionally, figuring out your exercise routine and how to prepare your body for that can complicate things.
There are benefits to eating before and after a workout. Stored energy in carbohydrates and body fat is what makes it possible for you to finish your workouts. You also need enough carbs and protein to repair and recover after your workout.
So, when should you eat? The answer depends on your unique circumstances. Some research shows that fasting before a workout may increase the fat burn. Other studies suggest the timing of eating before exercise may not significantly impact weight loss.
Eating Before Exercise
Fueling up before a workout instead of after may come with greater benefits for weight loss. Eating carbs that burn easily as you exercise have been shown to improve performance, which increases calorie burn. Though only a few studies support this, some people working out on an empty stomach while trying to lose weight may experience fatigue, difficulty concentrating, and diminished performance. This results in fewer calories burned. A proper pre-workout snack consisting of carbs and protein might help you exercise longer without getting tired. However, it is important to not overeat and to choose the right foods.
Eating After Exercise
Post-workout food can help with muscle growth. However, extra calories may slow weight loss, especially if the post-workout food is not part of your regular food consumption. Research suggests pre-workout food may also build muscle.
If you eat after exercise, choose food high in carbohydrates and protein to keep you on track with your weight loss goals. For example, a study of weightlifters found that refueling with carbs and protein 15-30 minutes after a workout can improve protein absorption and stimulate muscle growth. Long periods of lean muscle mass can improve metabolism, increasing daily calorie burn.
The Bottom Line
There's not enough current research to give you the optimal eating time around your workouts. However, a balanced diet is crucial to successful weight loss. Tasks such as tracking your food and planning your meals and snacks can prepare you for busy days. Being deliberate about your food choices can also help prevent overeating if you do decide to have a post-workout snack. Just remember to set a plan that fits your personal situation.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in San Angelo, Tex.