Ask Well
I can never figure out how best
to time my meals with my workouts. Should I be eating before I exercise or
after?
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We've all been there: It's 6 p.m.
and you just got home from work. You want to go for a run, but you're hungry.
Should you eat dinner first and risk an upset stomach? Or should you run first,
with potentially less energy to power you through?
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It's a question that plagues even
the most disciplined exercisers among us. And to make the matter even more
complicated, research on the topic is limited, with answers that depend on your
unique health and goals.
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That said, experts agree that
there are some general considerations to keep in mind.
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Health experts recommend eating
both before and after exercise, for different reasons.
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For most people, having a
balanced meal rich in carbohydrates and protein two to four hours before a
workout will supply enough energy to last the length of your routine. This also
allows ample time for digestion and can help reduce gastrointestinal discomfort
like nausea, vomiting or acid reflux, said Dr. Martha Gulati, a cardiologist at
Cedars-Sinai in Los Angeles who specializes in helping her patients make
lifestyle changes through diet and exercise.
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If you have a few hours before
you plan to exercise, a pre-workout meal might include a high-quality protein
(like salmon, chicken or tofu), a complex carbohydrate (like brown rice,
oatmeal or sweet potatoes) and healthy sources of fats (like avocado, eggs or
nuts), said Dr. Cecilia Cordova Vallejos, a sports medicine physiatrist at
Johns Hopkins Medicine.
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Having a snack about 30 minutes
before your workout will also give you an energy boost - especially if you're
doing moderate or high-intensity exercise for longer than 90 minutes, Dr.
Cordova Vallejos said. She recommended a protein bar or even just an energy gel
packet because they are easy on the stomach. Dr. Gulati suggested a banana or a
piece of your favorite fruit.
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Once you're done with your
workout, aim to consume protein ideally 20 to 40 grams within two hours, the
International Society of Sports Nutrition recommends - to help support muscle
growth and recovery. A can of tuna, a chicken breast or three scrambled eggs
with cheese would each fall within that range. The timing of your meals may
also depend on your health or fitness objectives.
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If you have a condition like
diabetes where you must manage your blood sugar levels, the recommendations are
a little more nuanced, said Jill Kanaley, a professor of nutrition and exercise
physiology at the University of Missouri.
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Some research suggests that those
with Type 2 diabetes may be better off having breakfast before they exercise.
In one 2017 study of 64 adults with Type 2 diabetes in India, for instance,
researchers found that those who had breakfast before exercising had much
better blood sugar control than those who didn't eat before their workout.
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For people with Type 1 diabetes,
the suggestions may be different, Dr. Kanaley added. Some research suggests,
for instance, that fasting before a moderate or high-intensity morning workout
can be safe and potentially even preferable for people with Type 1 diabetes,
depending on your glucose levels upon waking.
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Though in general, working out on
an empty stomach may come with downsides. In one online survey of about 2,000
endurance athletes published in 2020, participants who said they avoided
exercising on an empty stomach said they did so because it didn't help their
training, it hampered their athletic performance and it made them hungrier.
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If you'd like to reduce soreness
and improve muscle growth and repair after your workouts, eating a little more
protein - and spreading it throughout the day - might help you achieve that
goal, Dr. Cordova Vallejos said.
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If you have food allergies or
other dietary restrictions or medical conditions, consider consulting a
physician, sports medicine doctor or sports nutritionist to figure out a plan
that meets your needs.
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The most important thing you
should do is pay attention to how your body feels when you eat (or don't eat)
before exercise. If you have a protein- or fat-rich snack 30 minutes before a
morning workout and it upsets your stomach, Dr. Gulati said, try switching to a
snack that has a higher carbohydrate concentration. Or if you're doing a lower
intensity workout, like a slow walk or yoga, maybe you don't need to eat first.
Over time, you'll figure out what your body needs, she said.
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"There isn't a perfect
science," Dr. Gulati said. Everyone has different needs, goals, diets and
schedules, she added, but if you're patient, you'll find a routine that works
for you.
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LISA McCarty
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