Whether you're heading out for a morning jog, hitting the gym after work, or training for a marathon, chances are you've wondered: When’s the best time to eat — before, during, or after exercise?
According to nutrition and fitness experts, the answer is less about timing and more about overall consistency and food quality.
The Truth About Exercising on an Empty Stomach
Scrolling through fitness tips online, you might come across the claim that working out on an empty stomach burns more fat.
But according to Abby Langer, a registered dietitian in Toronto, that’s a popular myth that doesn’t hold up under scientific scrutiny.
“The research shows that in terms of gains, it doesn’t really make much of a difference,” she explained to Euronews.
In other words, working out fasted doesn’t lead to significantly better fat loss or muscle growth.
That said, eating too much or too soon before a workout isn’t ideal either.
During exercise, your body redirects blood flow from your stomach to your muscles. If your stomach is still hard at work digesting a heavy meal — especially one high in fat, protein, or fiber — it could lead to cramping or nausea.
Langer suggests eating a carbohydrate-rich meal about two to three hours before intense exercise. Something lighter like a banana with peanut butter or yogurt with fruit is a good option if you're exercising soon after waking up or before dinner.
“You don’t want to eat a big steak an hour before you play hockey,” she said.
Refueling After Exercise
Post-workout, your body is better prepared to digest protein, making it a great time to eat a more balanced meal with both protein and carbs.
According to Krista Austin, a U.S.-based exercise physiologist, if you can’t have a full meal within an hour or so, a high-protein snack can help keep your appetite in check.
"A lot of people get very hungry about an hour after exercise, and you don’t want to do that," she said. "You want to catch it early, or you go and overeat."
As for the popular idea that you must consume a protein shake within 30 minutes of finishing your workout, Langer says that’s more myth than fact — at least for most people.
While there’s something called the “anabolic window” — a period shortly after exercise when the body is said to be primed to absorb nutrients — this window is much longer than many believe. For the average person, what's more important is simply getting enough protein across your meals.
Langer recommends aiming for about 25 to 30 grams of protein per meal, depending on your body and activity level.
“Prioritising that will help with goals, either muscle building, satiety, weight loss — all of that,” she said.
Do You Need to Eat During a Workout?
For most people doing moderate workouts under an hour, the answer is no. If you're eating enough throughout the day, your body has plenty of energy stored to power through.
However, if you're doing intense exercise for longer than an hour — such as training for a marathon or a triathlon — a carbohydrate-based snack or drink during your workout can help maintain your performance and energy levels.
Austin’s advice: focus less on exact timing and more on your overall eating patterns.
“The biggest thing we need to teach people is that nutrition is simple,” she said. “Maybe you need to stop focusing on the concept of nutrient timing and just make sure that you’re consistently eating throughout the day and focus on health.”
