Should You Eat Before or After a Workout? Here’s What Experts Say

You’ve probably heard the hype—fasted workouts supposedly torch more fat. But according to registered dietitian Abby Langer, that’s more fitness folklore than fact. In a recent Chicago Tribune article by Albert Stumm, experts made it clear: whether you eat before or after your workout doesn’t drastically change your results. What matters most? What you eat overall.

Food gives your body energy—literally. But timing matters too. Eat a heavy, fatty meal right before hitting the gym, and your stomach might protest. Instead, Langer recommends something light and carb-focused—like a banana with peanut butter or fruit with dairy—especially if you’re working out first thing or before dinner. Give your body two to three hours after a full meal before you go hard on the treadmill.

Post-workout, protein takes center stage. Physiologist Krista Austin suggests having a protein-rich snack if your next meal is more than an hour away. Why? Not because your muscles are crying out for amino acids, but because being super hungry often leads to bad food choices. And forget the myth that you must down a protein shake the minute your workout ends. Langer says your body benefits more from consistent protein throughout the day—aim for 25 to 30 grams per meal.

As for mid-workout snacks? Only necessary if you’re pushing past an hour of intense activity—like marathon training. Both experts agree: stop stressing about nutrient timing and instead focus on balance, portions, and eating consistently throughout the day. Or, as Austin puts it, “Nutrition is simple.”

Feeling good should never come at the expense of animals or the planet. Choose plant-based, whole-food snacks to fuel your workouts and Support a kinder, more sustainable lifestyle—your body and the Earth will thank you.

Video Source: Dr. Eric Berg DC/Youtube

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