by Dana M Robinson - Published 6 months ago

Workout & Eating: Before or After for Weight Loss?

To achieve weight loss, reduce body fat, improve blood sugar levels, and increase strength, a balanced diet is essential. However, diet alone isn't enough. Meal timing plays a significant role in optimizing weight loss during exercise.

Since there's no definitive answer, these questions frequently arise:

Should you eat before or after a workout to lose weight?
Is it better to work out before or after dinner?
Should I exercise before or after breakfast?
Do I need to eat pre-workout meals or pre-workout snacks?
Should you eat before or after running to lose weight?

The best approach depends on your individual health and fitness goals. Here's what you need to understand.

Should You Eat Before Working Out?

Eating before a workout isn't inherently right or wrong — it depends on the individual. Each person's body is unique, and their ideal pre-workout approach may differ based on their personal goals, overall health, and any medical conditions.

It's worth considering whether you should exercise after eating. A review of the research suggests that exercising within 30 minutes to two hours of eating can improve insulin sensitivity.

The effects of exercise on an empty stomach vs. a full stomach

Some research suggests that doing a low-intensity workout before eating may be a good choice for weight loss. This is because your body is more likely to use stored fat as fuel when working out in a fasted state.

On the other hand, when you exercise soon after eating, your body will use the calories you just consumed as fuel. However, eating protein before or after a workout can help boost your muscles and aid in recovery.

In summary, exercising in a fasted state might lead to more fat burning in some cases, but it could also result in a less effective workout if you haven't eaten enough to feel energized.

Best foods to eat before a workout for weight loss

To lose weight, your body needs to be in a calorie deficit. Your pre-workout meal should contain both protein and carbohydrates to optimize your exercise (with exceptions for individuals with certain health conditions like type I diabetes). To maximize your workout, don't skip carbohydrates as they help fuel glycogen stores and keep you energized throughout your exercise.

It’s best to avoid fibrous meals before exercise, as they can be harder to digest and cause discomfort, bloating, or swelling while exercising.

Is It Necessary to Eat After Cardio?

Eating a protein-rich meal with complex carbohydrates within a few hours of exercise helps replenish glycogen stores and provide muscles with protein, promoting proper recovery and providing energy for the rest of the day or the next workout.

Post-workout meals to help you achieve your fitness goals

The best post-workout meal includes protein and carbohydrates. Some suggestions include:

Yogurt and fruit
Fatty fish with healthy amino acids and a carbohydrate such as brown rice
Turkey on a whole-grain bun with a side of vegetables
Pretzels and a cup of low-fat chocolate milk
A post-workout smoothie with protein

To maximize energy recovery after exercise, aim for a balance of protein and carbohydrates in your post-workout snack. Protein is crucial for boosting muscle protein synthesis and recovery, so a protein bar can be a convenient option.

Optimal timing for post-workout meals to promote weight loss

When to eat after exercise depends on the intensity. For low-intensity workouts, like jogging or power walking for less than an hour, you can stick to your regular meals.

For moderate-to-high-intensity workouts, such as high-intensity sports, endurance training, and weight lifting, aim to eat a protein shake or meal within 60 minutes. These workouts demand significant energy, and delaying meals can hinder recovery, leading to muscle breakdown from glycogen depletion. Waiting longer than two hours can also lead to overeating, negatively impacting weight loss goals.

Why Your Pre and Post Workout Eating Habits Vary

Some individuals prefer not to eat before exercise due to feeling sluggish or nauseous. Excess water can also feel uncomfortable during activities like running.

However, groups like high-level athletes and those engaging in extended workouts often need to eat before exercise to ensure adequate fuel for the activity.

It’s important to consider your health when deciding whether to eat before a workout. People with certain health conditions, such as diabetes, may need to eat before exercising. For example, people with diabetes should check their glucose levels before working out to ensure they are within a healthy range. If their levels are too low, they should eat before exercising to prevent hypoglycemia.

Prioritize Proper Nutrition for Peak Energy

Eating a balanced diet with protein and carbohydrates before and after your workout will help you feel your best while building muscle and endurance. Don't skip breakfast, and remember to eat every few hours to control hunger and maintain energy levels.