Muscle Evolved

Should you Eat Before or After the Gym?

By Rickey Cyr · · Updated

Contents

I have had this same question in my mind. Should you be eating before the gym or go on a empty stomach and reward yourself after the gym?

Short answer: both can work. A light snack 1 to 3 hours before and a balanced meal after suits most people, and skipping the pre-workout meal doesn’t lead to more fat loss over time.

According to WebMD, it is best to have a snack or meal about 1-3 hours before a workout so you do not feel full and to tired to have a good workout.

However after your workout your body is ready to refuel and rebuild your muscles.

A meal or snack with protein and carbohydrates after your workout, such as a protein shake and a banana, helps your muscles recover.

Working Out on an Empty Stomach

Working out on an empty stomach might seem like a good idea because your body burns a bit more fat for fuel during the session. However, that doesn’t mean you lose more body fat over time, and hard workouts can feel tougher without fuel. Some people get lightheaded or dizzy, so go lighter, and eat if you feel shaky.

If you are planning on working out hard, eat a small snack such as a banana or yogurt, which digests faster than a big meal. People with diabetes, especially those who use insulin, should talk to their doctor before exercising fasted.

Eating Before the Gym

If you do decide to eat a meal before your workout then make it a couple hours and not right before.

Doing this will ensure your body digests the foods and you will have enough energy to hit the gym really hard and use that energy wisely.

According to CNN, eating before a workout boosts blood sugars, giving the body fuel to increase the intensity and length of a workout. It also keeps you from being fatigued or dizzy.

If your goal is fat loss, eating before or after doesn’t change much. In a study of fasted versus fed cardio, both groups lost similar amounts of fat over four weeks while following a calorie-controlled diet. Your total calories over the day matter most.

What to Eat After Workout to Lose Weight

  • Grilled chicken with vegetables
  • Egg omelet with avocado spread on toast
  • Salmon with sweet potato
  • Tuna salad sandwich on whole-grain bread
  • Tuna and crackers
  • Oatmeal, whey protein, banana, and almonds
  • Fruit and or Vegetables

What to Eat Before a Workout

  • Fruit smoothies
  • Yogurt parfaits with granola and fruit
  • Bananas (or any other fruit)
  • Plain Oats
  • Chicken with rice and vegetables
  • Apples with peanut butter
  • Greek yogurt
  • Raisins

Conclusion

It mostly comes down to what feels best for you. If you want to lose weight, you can train fasted or fed; the research shows similar fat loss when calories are matched. If you feel slow and tired, have a light snack first. If you want to gain muscle, eat a meal 1 to 3 hours before your workout and get some protein afterward. If you are going to work out on an empty stomach then just make sure you do not tell yourself it is ok to eat fast food or unhealthy food afterward because you worked hard because you will just binge and probably over-consume on calories which will make your workout pointless. Whichever you decide to do just remember to make good choices on eating healthy food.

Sources

More in Diet