{"id":656433,"date":"2025-03-09T13:35:11","date_gmt":"2025-03-09T10:35:11","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/when-should-you-eat-before-after-or-even-while-exercising\/"},"modified":"2025-03-09T13:35:11","modified_gmt":"2025-03-09T10:35:11","slug":"when-should-you-eat-before-after-or-even-while-exercising","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/when-should-you-eat-before-after-or-even-while-exercising\/","title":{"rendered":"#When should you eat? Before, after\u2014or even while\u2014exercising?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2c1392afdf9\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2c1392afdf9\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/when-should-you-eat-before-after-or-even-while-exercising\/#Whats_the_case_for_eating_before_exercising\" >What&#8217;s the case for eating before exercising?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/when-should-you-eat-before-after-or-even-while-exercising\/#When%E2%80%94and_what%E2%80%94should_you_eat_after_exercise\" >When\u2014and what\u2014should you eat after exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/when-should-you-eat-before-after-or-even-while-exercising\/#How_about_eating_during_exercise\" >How about eating during exercise?<\/a><\/li><\/ul><\/nav><\/div>\n<div>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2025\/when-should-you-eat-be.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2025\/when-should-you-eat-be.jpg\" data-sub-html=\"A jogger is silhouetted while running on a jetty at sunrise over the Atlantic Ocean in Bal Harbour, Fla., on Sept. 19, 2020. Credit: AP Photo\/Wilfredo Lee, File\">\n<figure class=\"article-img\">\n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2025\/when-should-you-eat-be.jpg\" alt=\"When should you eat? Before, after \u2014 or even while \u2014 exercising?\" title=\"A jogger is silhouetted while running on a jetty at sunrise over the Atlantic Ocean in Bal Harbour, Fla., on Sept. 19, 2020. Credit: AP Photo\/Wilfredo Lee, File\" width=\"800\" height=\"530\"\/><figcaption class=\"text-darken text-low-up text-truncate-js text-truncate mt-3\">\n                A jogger is silhouetted while running on a jetty at sunrise over the Atlantic Ocean in Bal Harbour, Fla., on Sept. 19, 2020. Credit: AP Photo\/Wilfredo Lee, File<br \/>\n            <\/figcaption><\/figure>\n<\/p><\/div>\n<\/div>\n<p>If you listen to some self-proclaimed exercise experts on <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/social-mediaa\/\" data-internallinksmanager029f6b8e52c=\"1\" title=\"Social Media\" target=\"_blank\" rel=\"noopener\">social media<\/a>, they swear that working out on an empty stomach burns more fat.<\/p>\n<p>But it&#8217;s a common misconception that exercising in a fasted state improves performance or burns more calories, said Abby Langer, a dietitian in Toronto.<\/p>\n<p>&#8220;The research shows that in terms of gains, it doesn&#8217;t really make much of a difference,&#8221; she said.<\/p>\n<p>Does that mean you should load up on protein and carbs right before a workout? No, that&#8217;s not true either.<\/p>\n<p>Here&#8217;s a look at when\u2014and how\u2014you should eat, before, after or even during a workout. (And remember, experts say what you eat is more important than when you eat.)<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Whats_the_case_for_eating_before_exercising\"><\/span>What&#8217;s the case for eating before exercising?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The calories in food literally are energy, so you need them to fuel your body for a proper workout. Eating too much too soon beforehand, though, can be problematic.<\/p>\n<p>Exercising diverts blood from organs including the stomach to the muscles, said Langer, author of &#8220;Good Food, Bad Diet.&#8221; So exercising on a full stomach affects the digestive process, which could cause cramping or even make you feel sick.<\/p>\n<p>That&#8217;s particularly the case with meals high in fat, protein or fiber, which take longer to digest than carbohydrates. Langer recommends eating a high ratio of carbs beforehand and waiting two to three hours before intense exercise.<\/p>\n<p>&#8220;You don&#8217;t want to eat a big steak an hour before you play hockey,&#8221; she said.<\/p>\n<p>If you exercise first thing in the morning or before dinner, it&#8217;s OK to have a carb-rich snack like a banana with peanut butter or yogurt with fruit beforehand. It will give you the energy to perform well, and you can fuel up afterward with a full meal.<\/p>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2025\/when-should-you-eat-be-1.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2025\/when-should-you-eat-be-1.jpg\" data-sub-html=\"A man jogs through a park in Montreal, Wednesday, Jan. 8, 2025. Credit: Christinne Muschi\/The Canadian Press via AP, File\">\n<figure class=\"article-img text-center\">\n            <img decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2025\/when-should-you-eat-be-1.jpg\" alt=\"When should you eat? Before, after \u2014 or even while \u2014 exercising?\" title=\"A man jogs through a park in Montreal, Wednesday, Jan. 8, 2025. Credit: Christinne Muschi\/The Canadian Press via AP, File\"\/><figcaption class=\"text-left text-darken text-truncate text-low-up mt-3\">\n                A man jogs through a park in Montreal, Wednesday, Jan. 8, 2025. Credit: Christinne Muschi\/The Canadian Press via AP, File<br \/>\n            <\/figcaption><\/figure>\n<\/p><\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"When%E2%80%94and_what%E2%80%94should_you_eat_after_exercise\"><\/span>When\u2014and what\u2014should you eat after exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>That steak may serve you better afterward because that&#8217;s when a higher ratio of protein is easier to digest, said Krista Austin, a physiologist in Colorado Springs.<\/p>\n<p>Austin said if it will be an hour or longer before you can have a full meal, it&#8217;s better to have a high-protein snack in the meantime to help curb your <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>etite. The reason has little to do with muscle recovery or nutrient absorption: Rather, people who are too hungry make poor dietary choices.<\/p>\n<p>&#8220;A lot of people get very hungry about an hour after exercise, and you don&#8217;t want to do that,&#8221; said Austin, author of &#8220;Performance Nutrition: Applying the <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/sciencee\/\" data-internallinksmanager029f6b8e52c=\"5\" title=\"Science\" target=\"_blank\" rel=\"noopener\">Science<\/a> of Nutrient Timing.&#8221; &#8220;You want to catch it early, or you go and overeat.&#8221;<\/p>\n<p>But it&#8217;s another myth that you need to grab a protein shake within minutes of finishing to build the biggest muscles, Langer said.<\/p>\n<p>Many exercise enthusiasts point to what&#8217;s known as an &#8220;anabolic window&#8221; of about an hour within exercising that the body is primed to repair muscle. For the average person, you have a much longer window, and nutrient timing is less important than making sure you consume some protein at every meal, Langer said. The body needs a continuous supply of amino acids like protein for muscle repair and maintenance, she said, which means about 25 to 30 grams at every meal, depending on various factors.<\/p>\n<p>&#8220;Prioritizing that will help with goals, either muscle building, satiety, weight loss, all of that,&#8221; Langer said.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_about_eating_during_exercise\"><\/span>How about eating during exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Most people who are eating enough throughout the day don&#8217;t need anything during a workout. Langer and Austin said the threshold is about an hour of intense exercise. Longer than that\u2014say you&#8217;re training for a marathon\u2014and you can benefit from a carb-rich snack in the middle.<\/p>\n<p>Instead of focusing on when to eat, Austin said to focus on what and how much. She cautioned against overcomplicating the topic and recommended following the <a rel=\"nofollow\" target=\"_blank\" href=\"http:\/\/www.apple.com\" target=\"_blank\">USDA&#8217;s My Plate recommendations<\/a> for a balanced diet.<\/p>\n<p>&#8220;The biggest thing we need to teach people is that nutrition is simple,&#8221; she said. &#8220;Maybe you need to stop focusing on the concept of nutrient timing and just make sure that you&#8217;re consistently eating throughout the day and focus on health.&#8221;<\/p>\n<p class=\"article-main__note mt-4\">\n                                                \u00a9 2025 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.\n                                            <\/p>\n<p>                                        <!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p>\n                                                 <strong>Citation<\/strong>:<br \/>\n                                                 When should you eat? Before, after\u2014or even while\u2014exercising? (2025, March 9)<br \/>\n                                                 retrieved 9 March 2025<br \/>\n                                                 from https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2025-03-when-should-you-eat-before.html\n                                            <\/p>\n<p>\n                                            This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\n                                            part may be reproduced without the written permission. The content is provided for information purposes only.\n                                            <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<p><script id=\"facebook-jssdk\" async=\"\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMN63nwsw68G3Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more Like this articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/category\/sciencee\/\" target=\"_blank\" >Science category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/medicalxpress.com\/news\/2025-03-when-should-you-eat-before.html\" target=\"_blank\" >Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A jogger is silhouetted while running on a jetty at sunrise over the Atlantic Ocean in Bal Harbour, Fla., on Sept. 19, 2020. Credit: AP Photo\/Wilfredo Lee, File If you listen to some self-proclaimed exercise experts on social media, they swear that working out on an empty stomach burns more fat. But it&#8217;s a common&#8230;<\/p>\n","protected":false},"author":1,"featured_media":656434,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2025\/when-should-you-eat-be.jpg","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-656433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/656433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=656433"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/656433\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/656434"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=656433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=656433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=656433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}