Exercise tips: When is the best time to fuel your body, before workout or after?

Exercise tips: If your goal is to lose weight, you may want to limit your pre-workout intake. If your goal is to build muscle, consuming protein after your workout is essential (Image: Canva)

To eat or not to eat before or after you exercise is an age-old question that has been debated for years. The answer often depends on individual preferences, the intensity of your workout, and your specific goals.

Have you found yourself staring at the fridge before a workout, wondering if you should grab a quick bite or hit the gym on an empty stomach? The truth is, there's no one-size-fits-all answer when it comes to pre- and post- workout nutrition. It depends on a variety of factors, including your workout intensity, goals, and individual preferences.

In an article hosted by the Academy of Nutrition and Dietetics, US-based dietician Christopher R Mohr advises, “As a general rule of thumb, it's best not to eat immediately before a workout because while your muscles are trying to do their ‘thing,’ your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play.”

Also read | Exercise and healthy diet: 8 simple fitness and food habits that will give you that perfect body

Pre-workout nutrition

• Benefits: Consuming a light snack before a workout can provide your body with energy and improve your performance. It can also help prevent muscle breakdown.

• What to eat: Choose easily digestible foods that are high in carbohydrates and moderate in protein. Examples include fruits, yogurt, whole-grain toast, or a small bowl of oatmeal.

• Timing: Aim to eat 1-2 hours before your workout to allow for digestion.

• Benefits: Consuming a meal or snack within 30-60 minutes after a workout can help replenish your glycogen stores (the body's primary energy source) and promote muscle repair.

• What to eat: Focus on a combination of carbohydrates and protein. Examples include grilled chicken with brown rice, a protein shake with fruit, or a whole-grain sandwich.

• Timing: The sooner you refuel after your workout, the better.

Factors to consider

Intensity of your workout: For high-intensity workouts, consuming a small amount of carbohydrates before your workout can be beneficial. For lower-intensity workouts, you may be able to get away with just drinking water.

Your goals: If your goal is to lose weight, you may want to limit your pre-workout intake. If your goal is to build muscle, consuming protein after your workout is essential.

Individual preferences: Ultimately, the best approach for you will depend on your personal preferences and how your body responds to different types of nutrition.

“Eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise,” according to the Mayo Clinic in an article titled Eating and exercise: 5 tips to maximise your workouts.

Whether you choose to eat before or after your workout, or both, the key is to listen to your body and find what works best for you. By fuelling your body appropriately, you can optimize your performance and achieve your fitness goals.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.