When you’re establishing a fitness routine, making it to the gym is just one piece of the puzzle. Another big one? Figuring out when to eat. Will eating before exercise give you fuel or slow you down? And when should you time your pre-workout and post-workout snacks to get the best results?
According to dietitians, when you eat matters. If you head into a workout feeling hungry and weak, you may not have the energy to push yourself. But if you eat too close to a workout, you might feel nauseous—and that’s not ideal either.
To settle this debate once and for all, we asked dietitians whether you should eat before or after a workout—and what you should eat when you do. Here’s what they had to say.
Should You Eat Before or After a Workout?
The dietitians we spoke to agree: It’s generally a good idea to eat before a workout—about 30 minutes to 2 hours before exercise. But it’s more important to listen to your body.
“Some of the people I counsel can’t eat before a workout,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. “They feel nauseous and don’t feel great. But there are other people who need something to eat because they feel weak.”
The key? Ask yourself whether you’ll feel better if you eat before or after a workout, and pay attention to what happens when you do.
When you should time your pre-workout meals is up for debate. “I recommend eating 30 minutes to 2 hours ahead,” Taub-Dix says. But Frances Largeman-Roth, R.D.N., nutrition and wellness expert, runner, and author of Eating in Color recommends an even tighter window. “Ideally, you should be eating about 1 hour before a workout,” she says. “But if you’re time-crunched and need to head out the door, I recommend having a banana or a small energy bar, like [a] chia bar, for quick fuel.”
Both dietitians agree that fueling up wisely can help you get the most out of your workout and boost your sports performance. Eating a healthy snack that has a good combination of protein and carbs can give you the boost you need to run, jump, and lift the best you can.
What to Eat Before a Workout
Both dietitians say the best pre-workout snacks contain readily digestible ingredients—nothing heavy that your body will have to work hard to break down. Think: bananas, smoothies, Greek yogurt with nuts, and whole-grain toast with cheese or almond butter.
“I like to eat 1 cup of yogurt plus 2 teaspoons of muesli and a drizzle of honey,” Largeman-Roth says. “Or 1 cup of cottage cheese with 1/2 cup cubed cantaloupe or watermelon, plus 2 tablespoons of granola.”
Taub-Dix suggests making smoothies using greens, protein powder, Greek yogurt, and banana almond milk. (She likes Almond Breeze’s version, because it’s made with real bananas.) “Bananas are rich in potassium, which we lose from sweating,” she says. “[Potassium is] also important for muscle contraction.”
Aim for a snack that’s around 200 to 250 calories, Largeman-Roth says. You want to feel energized but not completely stuffed. Remember to drink plenty of water, too.
And no, the kind of workout you’re doing shouldn’t really change what you eat, Taub-Dix says. Enjoying a bowl of Greek yogurt before HIIT probably won’t benefit you more than eating it before Pilates. “But like I said, what you should eat largely depends on how your body feels,” she adds. A little trial and error can help you figure out the best pre-workout snacks for you.
What to Eat After a Workout
Protein is essential for repairing muscles after a tough workout, and carbs help replenish the energy you’ve used up. So the perfect post-workout snack has a combination of both.
“Post workout is when you’re restoring your body and helping to repair any micro tears in the muscles,” Largeman-Roth says. “So I advise having a combo of carbs, protein, healthy fats, and antioxidants to combat the oxidative stress that exercise puts on your body.” She recommends refueling 15 to 20 minutes after exercise to replenish muscle glycogen and help your body recover.
One quick and easy post-workout snack idea? A bowl of yogurt with nuts, hydrating fresh fruits (like grapes), and a drizzle of nut butter. “This snack is my go-to after a sweaty bootcamp workout in the park,” Largeman-Roth says.
Other simple post-workout combos include a whole-wheat English muffin with avocado, or overnight oats with cottage cheese, nuts, and fruit. These snacks deliver protein, carbs, healthy fats, and some minerals you might have lost during your workout.
And keeping healthy convenience snacks on hand is a good option if you have a busy schedule. Not having time to prepare a nutritious nosh shouldn’t keep you from refueling. “If I’m in a hurry, I’ll sometimes grab protein-rich mug muffins,” Largeman-Roth says. Look for an option that’s packed with protein and tastes good, too.