Social media is flooded with fitness advice, and one common claim suggests that working out on an empty stomach burns more fat. However, experts say this is a misconception.
“The research shows that in terms of gains, it doesn’t really make much of a difference,” said Abby Langer, a registered dietitian based in Toronto.
But does this mean loading up on protein and carbohydrates right before exercise is the best approach? Not necessarily.
Here’s what experts recommend when it comes to eating before, after, and even during workouts.
Eating Before Exercise: What’s the Right Approach?
Food provides essential energy for workouts, but eating too much or too soon before exercising can be counterproductive.
“Exercising diverts blood from the stomach to the muscles, which can disrupt digestion and cause cramping or nausea,” said Langer, author of Good Food, Bad Diet.
High-fat, protein-rich, or fiber-heavy meals take longer to digest compared to carbohydrates. As a result, Langer advises consuming a carb-rich meal two to three hours before intense exercise.
“You don’t want to eat a big steak an hour before you play hockey,” she added.
For those who exercise early in the morning or before dinner, a small snack—such as a banana with peanut butter or yogurt with fruit—can provide enough energy without causing discomfort. A full meal can follow after the workout.
Post-Workout Nutrition: When and What to Eat
While protein plays a crucial role in muscle recovery, there is no need to rush to drink a protein shake immediately after a workout.
Krista Austin, a physiologist based in Colorado Springs, explains that if a full meal isn’t possible within an hour post-exercise, a high-protein snack can help curb hunger and prevent overeating later.
“Many people experience intense hunger about an hour after exercise, which can lead to overeating. It’s best to have a small, high-protein snack to prevent this,” said Austin, author of Performance Nutrition: Applying the Science of Nutrient Timing.
Some fitness enthusiasts emphasize an “anabolic window”—the idea that the body is best primed for muscle recovery within an hour after exercise. However, Langer clarifies that for most individuals, nutrient timing is less critical than ensuring consistent protein intake throughout the day.
“The body requires a continuous supply of amino acids for muscle maintenance, so it’s more important to include 25 to 30 grams of protein in each meal,” she explained.
Do You Need to Eat During Exercise?
For most individuals, eating during exercise is unnecessary if they maintain a well-balanced diet throughout the day.
According to Langer and Austin, those engaging in intense workouts for over an hour—such as marathon training—may benefit from a carbohydrate-rich snack mid-session to sustain energy levels.
Austin emphasizes that the key is to focus less on timing and more on maintaining a balanced diet. She recommends following the USDA’s MyPlate guidelines for proper nutrition.
“The biggest takeaway is that nutrition doesn’t have to be complicated,” Austin said. “Instead of obsessing over nutrient timing, prioritize consistent eating habits and overall health.”
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