Should You Eat Before or After a Workout?

It depends….on your goals, schedule, and how your body feels — but here’s a breakdown to help you make the right choice for you

Eating Before a Workout – The Benefits

Having something to eat before a workout can: Boost your energy and performance, help you train harder and with more focus, prevent dizziness, fatigue, or early burnout.

Best timing: 60–90 minutes before training

Focus on: Light, balanced meals with protein + carbs, and low fat/fibre (so it digests easily)

Examples:

Porridge with fruit, greek yogurt & berries, banana + peanut butter, half sandwich with lean meat, protein smoothie with oats.

Short on time?

If you’ve only got 15–30 mins, keep it quick + digestible: Banana, rice cake + nut butter, small protein shake, low-fibre cereal bar.

What If You Prefer Training Fasted?

That’s OK too — some of you might feel better on an empty stomach in the morning.

You can train fasted if:

  • Your session is <60 mins

  • It’s low-moderate intensity

  • You’re not getting lightheaded

Just make sure to eat a solid meal after, so you recover properly.

Eating After a Workout – The Benefits

This one’s non-negotiable, especially if you want to: Build or maintain muscle, recover properly, support fat loss or energy levels

Best timing: Within 60 mins post-session

Focus on: Protein + carbs to rebuild and refuel

Avoid high-fat meals straight after — they can slow digestion.

Examples:

Chicken, rice & veg, eggs on toast, tuna & sweet potato, protein shake + banana, turkey wrap + fruit

Key Tips for YOU

  • Don’t overthink “rules” — listen to your body

  • Consistency matters more than timing perfection

  • Try both and see what gives you better energy + recovery

  • If you train late evening, a light meal or smoothie post-workout can help you recover and sleep better

Summary: Your Simple Formula

Eat before if: you train better with fuel in the tank

Eat after if: you’re fasted, or haven’t eaten in a while

Best-case? A light meal before + a proper one after = great energy, great recovery, great results.

Next
Next

The Power of N.E.P.A.: How Small Daily Movements Boost Your Health.