Please Stop Debating Whether You Should Eat Before or After a Workout
Whether you exercise in the morning or evening, you never want to go into your workout starving and have low energy. But if you're not completely running on empty and have some breathing room before go time, is it better to eat before or after a workout? This age-old question gets thrown around time and time again, so we finally asked dietitians to settle this debate once and for all. Here's what they had to say.
Is it better to eat before or after a workout?
Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table, says it largely depends on what you're feeling. "Some of the people I counsel can't eat before a workout. They feel nauseous and don't feel great, but there are other people who need something to eat because they feel weak," Taub-Dix says.
So as a general rule, you need to ask yourself whether you will feel better if you eat something before or after a workout. "If you are eating something before a workout, I recommend eating 30 minutes to two hours ahead," Taub-Dix says.
On the other hand, Frances Largeman-Roth, RDN, nutrition and wellness expert, runner, and author of Eating in Color, says, "Ideally, you should be eating about one hour before a workout, but if you're time crunched and need to head out the door, I recommend having a banana or a small energy bar, like Health Warrior's Chia Bar, for quick fuel."
Both dietitians agree that fueling up wisely can help you get the most out of your workout and boost your sports performance. Eating a healthy snack that has a good combination of protein and carbs can give you the boost you need to run, jump, and lift the best you can.
Should your workout dictate what kinds of foods you should eat before exercise?
Generally speaking, Taub-Dix says that the type of workout you're doing shouldn't be a deciding factor for what types of foods you eat before exercise. Enjoying a bowl of Greek yogurt before HIIT won't have a more positive or negative impact on you versus eating it before Pilates. However, Taub-Dix finds that she moves better with yoga after eating something light. "When I'm doing something low-impact, like yoga, I move better when I don't eat a lot beforehand, but like I said, what you should eat largely depends on how your body feels," Taub-Dix says. The bottom line is that a little trial and error can help you figure out what you should and shouldn't be eating before a workout.
What are the best pre-workout snacks?
Taub-Dix and Largeman-Roth say that the best pre-workout snacks are those with foods that are readily digestible—nothing too heavy that'll make your insides work hard to break them down. Foods like a banana, whole-grain toast with a slice of cheese or almond butter, a cup of Greek yogurt with some nuts sprinkled on top, or a smoothie are some of the best snacks to eat before a workout.
"I like to eat one cup of yogurt plus two teaspoons of muesli and a drizzle of honey. Or, one cup of cottage cheese with 1/2 cup cubed cantaloupe or watermelon, plus two tablespoons of granola," Largeman-Roth says.
Taub-Dix particularly likes to drink Almond Breeze's new Almondmilk blended with real bananas, aka banana almond milk. "What I love about it is that it's made with real bananas, so it's naturally sweet and has no added sugars. Bananas are rich in potassium, which we lose from sweating. It's also important for muscle contraction," Taub-Dix says. Taub-Dix suggests using the banana almond milk to prepare a smoothie, with some greens, protein powder, and Greek yogurt.
High-protein smoothies are particularly great pre-workout because they aren't solid food and can be broken down easily for fast carbs, which are used for energy. Largeman-Roth also says that you should aim to have a snack that's around 200 to 250 calories, so you're not completely stuffed but are feeling energized. Don't forget to also drink plenty of water before you exercise to avoid dehydration.
What are the best post-workout snacks?
As you already know, protein is essential for repairing muscles after a tough workout, while carbs help replenish the energy you've used up. So when it comes to designing the perfect post-workout snack, it's best to choose something that has a both macronutrients.
"Post workout is when you're restoring your body and helping to repair any micro tears in the muscles, so I advise having a combo of carbs, protein, healthy fats, and antioxidants to combat the oxidative stress that exercise puts on your body," Largeman-Roth says. She advises refueling 15 to 20 minutes after working out to replenish muscle glycogen, so you're ready to go for your next session.
"The biggest difference is that after a workout, you don't really need to eat as much carbs and protein as before a workout," Taub-Dix says. A piece of bread alone can have 15 grams of protein, for example. "In many cases, we're eating much more protein than we need anyway, so I wouldn't focus too much on the amount of protein and carbs you're consuming post-workout," she explains.
Some quick and easy post-workout snack ideas are a yogurt bowl with nuts, hydrating fresh fruits like grapes, and a drizzle of nut butter. "This snack is my go-to after a sweaty bootcamp workout in the park," Largeman-Roth says. Another simple post-workout combo is a whole-wheat English muffin with avocado or overnight oats with cottage cheese, nuts and fruit. These snacks deliver protein, carbs, healthy fats, and minerals that you might have lost from a serious sweat sesh.
Moreover, keeping healthy convenience snacks are a good option for people who have busy schedules and don't have time to prep nutritious noshes. "If I'm in a hurry, I'll sometimes grab protein-rich mug muffins, like the ones from Health Warrior. They have 12 grams of plant protein and only six grams of sugar. The new double chocolate one is amazing!," Largeman-Roth says.
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