Do You Work Out or Eat First?

The timing of your meals can affect your workouts because you need energy from calories to fuel and repair muscles. To get the most from your workout, you should eat before, during and after exercise. Not maintaining proper eating habits can force your body to get fuel from elsewhere, including your muscle and healthy tissue.

  1. Eating Before You Exercise

    • Eating before exercise ensures you have adequate energy to work out. Exercising without the necessary fuel can be counterproductive. MayoClinic.com recommends eating one to two hours before working out, especially if you exercise in the morning. Large meals require longer wait times -- three to four hours prior to exercise. Small meals can be consumed two to three hours before exercise. You may eat small snacks up to an hour before exercise.

    Eating During Exercise

    • Snacking during exercise is crucial during long workouts. The American College of Sports Medicine suggests consuming 120 to 240 calories per hour of workout. Easy options for snacks during exercise include bananas, oranges, granola bars, yogurt and crackers with peanut butter.

    Post-Exercise Eating

    • Recovery meals are essential post-workout. They allow your body to refuel, assist in muscle repair and tissue growth, and create a balance between your energy expenditure and nutrition. MayoClinic.com recommends eating within two hours of completing your workout. Post-workout meals should include both proteins and carbohydrates for best results. A standard meal including meat or a high-protein vegetarian option like soy or quinoa, starch and a vegetable includes all the necessary items to recover.

    Hydration

    • Equally important to food consumption is fluid intake. You will need to consume fluids to compensate for those lost while sweating. Always properly hydrate before, during and after exercise with water or sports drinks. MayoClinic.com recommends water over sports drinks if you are exercising less than 60 minutes. For longer workouts, sports drinks will replenish electrolytes. Drink 16 to 24 ounces of fluids two to three hours prior to your workout, 4 to 8 ounces during exercise and 16 to 24 ounces after completing your workout per pound of weight lost through sweating, the American College of Sports Medicine recommends.