Is eating before a workout better than eating after it?

If you’re someone who hits the gym regularly, you might find yourself in a dilemma: is it better to grab a meal before a workout session or after? Well, you’re not alone.

Both pre- and post-workout meals come with their own benefits, but the timing and composition of these meals can significantly impact your performance and recovery.

India Today speaks to experts who share what is better.

How does eating before a workout help?

If you follow celebrity workout routines, you must be aware of how some like to down a bottle of protein shake before they hit the gym, or maybe have a protein bar or smoothie. Why?

Madhura Paroolkar Behki, head nutritionist and dietician, Cult Transform (integrated health platform), explains, “Food helps the body in various ways, such as enhancing energy levels, aiding in better recovery, preventing muscle loss, and regulating the blood sugars. While carbohydrates before workout replenish glycogen stores and provide quick energy for muscles, protein prevents muscle breakdown and supports muscle synthesis during and after exercise.”

Madhura advises that eating a complete meal containing carbs, protein, and fat two or three hours before exercising is best. And if you are someone struggling to make time for an elaborate meal, you can opt for simple carbs at least 30-45 minutes ahead of your workout to boost your energy levels and avoid any discomfort in your stomach.

How does eating after a workout help?

On the flip side, a post-workout meal is all about recovery. After a workout, your muscles need to repair and replenish, and that’s where proper nutrition comes into play.

Deepali Sharma, a clinical nutritionist at the CK Birla Hospital, Delhi, explains, “Exercise depletes glycogen stores, and eating post-workout helps restore them. It also supports muscle repair, promotes protein synthesis, and reduces inflammation and dehydration caused during exercise.”

However, she also suggests that post-workout meals should be consumed within 60 minutes after exercise, during the “anabolic window”, where the body is most receptive to absorbing nutrients. A protein-rich, complex carbohydrate, and antioxidant-filled meal works best during this period.

How important is hydration?

Hydration is just as crucial as nutrition when it comes to recovery.

Shivangi Borkar, head of the department of physiotherapy at PD Hinduja Hospital and MRC Mahim, Mumbai, advises, “Hydrate by drinking 700 ml of water 2-3 hours before working out. During exercise, drink half a cup of water every 15 minutes. After your workout, eat or drink within an hour to help muscles recover and rebuild. Consume at least 700 ml of water post-workout, adjusting for body size and weather. For workouts over 60 minutes, consider sports drinks to balance electrolytes.”

Before a workout, you can drink two or three glasses of water. If it’s 15-30 minutes before one, you should aim for one glass to avoid any bladder discomfort during exercise.

“During the workout, having water with some salt and sugar is perfect to restore the necessary electrolytes. One can also try kokum water or coconut water, but make sure to sip it instead of gulping it down. Aim for three or four glasses of water to get well-hydrated post-workout,” adds Madhura.

Fasted and fed exercises produce different responses

A balanced diet can help enhance performance, aid in muscle growth and even help in better post-workout recovery.

You might find it surprising, but what you eat before and after your workout can significantly impact your body’s physiological response and overall performance.

“When it comes to fasted exercise, there will be fewer glycogen stores, and the body ends up on fat oxidation, leading to fat loss. There is also a risk of protein catabolism and muscle loss with the increase in intensity and duration of the exercise. At times, it can even impact the energy levels and result in poor performance,” says Madhura.

On the other hand, fed exercise can help enhance performance, aid in muscle growth and even help in better post-workout recovery.

“Fed exercise provides steady, high energy levels, supports muscle growth, and improves athletic performance, especially during high-intensity or cardio workouts. Each approach serves different goals, depending on the workout type,” adds Deepali.

So, is eating before a workout better than eating after it?

The answer depends on your fitness goals and how your body reacts to food around exercise:

• If your goal is performance (strength and endurance): A balanced pre-workout meal can help you push harder during your workout, leading to better results over time.
• If your focus is on muscle growth and recovery: Prioritising a post-workout meal can help your muscles rebuild and grow stronger, especially after a resistance training session.
• If you’re looking to lose weight: Be mindful of your total caloric intake. Eating both before and after a workout can lead to consuming extra calories, so plan your meals wisely. You might consider having a smaller snack pre-workout and a balanced meal afterwards.