How Long After Workout Should I Eat? Whenever you finish a workout, you should set the alarm at an appropriate time and make sure that you eat something after the workout. This is because your body needs enough nutrients to deal with strenuous activity. So when do you eat after working out? In this article I will talk about:
How food fuels exercise
One question comes up repeatedly when it comes to food and workouts: Is it better to eat before or after a training session? That’s a tough one to answer, and here’s why: They’re both important, says Patton.
Munching before exercising provides your body with the energy it needs to power through the session. Chowing down afterward helps with recovery.
Not just any old fuel will do, though. It’s important to put the right stuff in your tummy tank. Foods rich in carbohydrates and protein provide the nutritional building blocks your hard-working body needs.
“Carbs supply the energy to carry you through your workout,” says Patton. “Protein provides amino acids that your body uses to repair and build muscle.”
Together, they form a mighty one-two punch that would gain a CrossFit instructor’s approval.
Timing, though, is key.
Eating before a workout
You wouldn’t start a road trip without gassing up the car, right? The same principle applies to preparing your body for exercise. “You don’t want to start on empty,” says Patton.
Ideally, try to eat a well-balanced meal three to four hours ahead of your workout. Your plate should feature carbohydrates and a moderate amount of lean protein. Limit fats and fiber, which digest more slowly and can upset your stomach while bouncing around during a workout.
The closer you get to exercise time, the less you want to gobble down to avoid belly issues during the activity, says Patton. Think more along the lines of a snack than an actual meal.
“Everybody is different, though,” says Patton. “It comes down to what you can tolerate.”
What about early morning exercise?
If you’re waking up and working out, loading up with a meal a few hours ahead of time isn’t exactly an option. (Unless you want to set your alarm clock for 2 a.m., of course… but who wants to do that?)
“When you wake up, your blood sugar is at your lowest,” says Patton. “Eating something like a piece of fruit or granola bar can give you a needed boost.”
Consider the intensity of your workout, too. If it’s an easy-going, 30-minute session, you may be able to get away with skipping a pre-workout snack. “But if you’re going for an hour or more, you really should get something to eat,” says Patton.
Working out on an empty stomach also could cost you what you’re trying to build — namely, muscle. It’s beneficial to have some protein, the building blocks of muscle, in your system while training If you want to grow and strengthen muscles.
Stamina may also be an issue if your body is running low on fuel, meaning your workout could quickly turn into a dud.
“You’re better off to eat,” says Patton. “It doesn’t have to be much. Just enough to get through.”
How food fuels exercise
One question comes up repeatedly when it comes to food and workouts: Is it better to eat before or after a training session? That’s a tough one to answer, and here’s why: They’re both important, says Patton.
Munching before exercising provides your body with the energy it needs to power through the session. Chowing down afterward helps with recovery.
Not just any old fuel will do, though. It’s important to put the right stuff in your tummy tank. Foods rich in carbohydrates and protein provide the nutritional building blocks your hard-working body needs.
“Carbs supply the energy to carry you through your workout,” says Patton. “Protein provides amino acids that your body uses to repair and build muscle.”
Together, they form a mighty one-two punch that would gain a CrossFit instructor’s approval.
Timing, though, is key.
Eating before a workout
You wouldn’t start a road trip without gassing up the car, right? The same principle applies to preparing your body for exercise. “You don’t want to start on empty,” says Patton.
Ideally, try to eat a well-balanced meal three to four hours ahead of your workout. Your plate should feature carbohydrates and a moderate amount of lean protein. Limit fats and fiber, which digest more slowly and can upset your stomach while bouncing around during a workout.
The closer you get to exercise time, the less you want to gobble down to avoid belly issues during the activity, says Patton. Think more along the lines of a snack than an actual meal.
“Everybody is different, though,” says Patton. “It comes down to what you can tolerate.”
What about early morning exercise?
If you’re waking up and working out, loading up with a meal a few hours ahead of time isn’t exactly an option. (Unless you want to set your alarm clock for 2 a.m., of course… but who wants to do that?)
“When you wake up, your blood sugar is at your lowest,” says Patton. “Eating something like a piece of fruit or granola bar can give you a needed boost.”
Consider the intensity of your workout, too. If it’s an easy-going, 30-minute session, you may be able to get away with skipping a pre-workout snack. “But if you’re going for an hour or more, you really should get something to eat,” says Patton.
Working out on an empty stomach also could cost you what you’re trying to build — namely, muscle. It’s beneficial to have some protein, the building blocks of muscle, in your system while training If you want to grow and strengthen muscles.
Stamina may also be an issue if your body is running low on fuel, meaning your workout could quickly turn into a dud.
“You’re better off to eat,” says Patton. “It doesn’t have to be much. Just enough to get through.”
Timing Your Pre- and Post-Workout Nutrition
One of the most common questions for sports dietitians: “What should I eat before and after a workout?”
Sometimes the answer depends more on the athlete and the specific activity, but there are some common truths that apply for pre- and post-workout nutrition, whether you’re a weekend warrior or a seasoned veteran.
Don’t Skip the Carbs
Carbohydrates are fuel for your “engine” (i.e., your muscles). And, the harder your engine is working, the more carbs you need to keep going.
So you may be asking — how soon before a workout should I eat? It depends.
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.
Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you’re a competitive athlete, this is something you need to explore during your training days and not during game day.
Here are some suggestions for pre-workout fuel:
- A peanut butter and banana or PBJ sandwich
- Greek yogurt with berries
- Oatmeal with low-fat milk and fruit
- Apple and peanut or almond butter
- Handful of nuts and raisins (two parts raisins: one part nuts)
Notice that each of these suggestions include some protein as well as carbohydrates. Carbs are the fuel. Protein is what rebuilds and repairs, but also “primes the pump” to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.
Post Workout Nutrition
Your body uses stored energy (glycogen) in your muscles to power through your workout or game, but after that workout, you need to replenish the nutrients lost. What to do?
After a competition or workout, focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within an hour of completing an intense workout.
Post-workout meals include:
- Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit)
- Low-fat chocolate milk
- Turkey on a whole-grain wrap with veggies
- Low-fat yogurt with berries
The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.
When Is the Best Time to Eat After a Workout?
When and what to eat after your workout depends on the workout.
If you’ve ever felt completely wiped out after a tough workout, you know firsthand why it’s so important to replenish your body with a post-workout snack.
Your body uses important resources to power through a sweat session, and if they are not quickly replenished your body’s ability to recover is compromised. How soon after your workout you need to eat depends on the intensity of your workout and ranges from 15 minutes to 2 hours.
When to Eat Your Post Workout Meal
To replace the glycogen stores in your body quickly and effectively, eat a snack that contains both protein and carbohydrates for your post workout meal. This will provide both fast-acting and sustainable energy to your body.
After a moderate-intensity workout, eat a snack within two hours of exercising. If you’ve exercised at a high intensity, eating sooner is better. After intense workouts, registered dietitian Christopher R. Mohr recommends eating within 15 minutes of your workout.
What to Eat After Your Workout
Don’t sit down to a three-course meal immediately after working out. Instead, choose a light snack that will keep you energized without weighing you down. Healthy options include a slice of whole-grain bread with almond butter or a whole-grain pita pocket with a hard-boiled egg.
Stay away from foods that are high in saturated fat and oil, like fried foods and chips. Not only will you feel more lethargic after eating these foods, but you may also consume even more calories than you burned during your workout.
Nutrition bars are a convenient way to get nutrients and calories after a workout. But watch out — many bars contain as many calories as a whole meal. How many calories you need depends on how intense your workout was. Choose a bar in proportion and look for natural ingredients without added sugar.
The importance of the post-workout snack
During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.
Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.
Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.
Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.
Protein
Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.
Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.
Carbohydrates
Carbohydrates are macronutrients that help the body to recharge and restore its fuel supply.
Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.
What about fat?
Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.
However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.
What Happens If You Don’t Eat After a Workout
Not eating immediately after a workout is acceptable. Nothing harmful will occur due to missing a post-workout meal. However, chronically avoiding food after training, or limiting your food intake through the rest of the day can have increasingly adverse effects.
Poor Weight Management
If your goal is weight loss, you will likely begin to feel unable to perform, leading to decreased performance and overall calorie expenditure. This can result in weight loss plateaus and adverse side effects like fatigue, brain fog, and low mood.
For weight maintenance, you may also end up feeling fatigued and experiencing the effects of reduced metabolism. This could lead to weight re-gain if you’ve previously been on a weight loss diet.
Weight loss is not ideal for many people and losing weight is not an indicator of health. Health is much more complex than the number on the scale. Eating enough and ensuring nutrient density will support a healthy weight and other aspects of health better than a calorie deficit will.
Muscle Breakdown
Consuming a post-workout meal is ideal for repairing and building muscle mass, or for preserving muscle while in a calorie deficit. Not consuming a meal with protein and carbohydrates after your workout means you may miss out on some benefits only gleaned during the post-workout window.
After a workout, your body is primed to uptake protein, through your body’s insulin response and available protein, your muscles can uptake amino acids especially effectively to repair and encourage muscle growth.
If you prefer not to eat soon after a workout, however, you can still obtain benefits from a full meal consumed sometime after your workout, even if it is a couple of hours later.7 If muscle building is especially important to you, however, a post-workout protein and carbohydrate shake or meal is best consumed within an hour after your workout.