Time Eating for Exercise

Quick Win

Adequately fueling your body before exercising is a must. You may need to experiment with pre-workout meal times.

Try This Today

• Try not to exercise on an empty stomach. Your body and brain need nutritious food to function well.
• If you have diabetes, talk to your doctor about when to eat. Consider eating 30 minutes before exercise. It may help keep your glucose stable.
• Eat during a long workout. If your workout goes longer than an hour, you may need an easily digestible snack, like a banana, bread with jam or a granola bar.
• Snack within 15 to 60 minutes after exercise. Your body needs food to recover shortly after a workout. It’s ideal to eat a protein-carb combo, such as a fruit smoothie with dairy, cereal milk or oatmeal with yogurt.
• Experiment with eating times. You may find that some eating times improve your workout better than others.
• Stay hydrated. You need adequate water and other fluids during and after working out to perform your best.

Why

When you exercise, eat strategically for optimal benefits — particularly if your workout is strenuous. Eating before and after your workout improves physical performance, but the exact timing will vary between individuals. “How soon you eat this snack before a hard workout will depend on your personal tolerance to having food in your stomach,” says Nancy Clark, a sports nutrition counselor in Newton, Massachusetts. “If it’s not tolerable, then eat a good meal four hours pre-workout or a hefty dinner or bedtime snack if you exercise first thing in the morning.” The Academy of Nutrition and Dietetics concurs: “et a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout.”