2025 Update: Should You Eat Before or After a Workout? What a PT Recommends

Fueling your body at the right time can make or break your workout results, but the truth might surprise you. Whether you eat before or after exercise may depend more on your goals, schedule, and how your body feels than on any strict rule. This guide breaks down what the latest research says, plus practical tips from a physical therapist to help you fuel smarter and recover stronger.

Should You Eat Before or After a Workout? What a PT Recommends

When it comes to working out, what you put into your body is just as important as the time you spend sweating it out. Eating the right foods before and after a workout can help improve your performance, prevent injury, and speed up recovery time. Here are some tips for what to eat before and after a workout.

Related: 10 Best Wellness Apps and Tools, According to a Physical Therapist

What To Eat Before and After a Workout

For many women, the decision of what to eat before a workout is an important one. Do you load up on carbs beforehand, or should you focus on protein? And what about after your workout? Should you reach for a protein shake or something else entirely? Knowing what to eat and when can help you make the most of your workout.

It's critical to realize that there is no one-size-fits-all solution. What works for you may not work for someone else, and vice versa. The best approach to figuring out what works best for you is to experiment with different foods and keep track of how your diet affects your performance.

Related: Vegan vs. Keto Debate: Which Option Is Right for Your Health and Wellness Journey?

According to one review, eating carbohydrates before exercise can help improve performance for longer workouts, but it won't help for shorter workouts. The type of carbs you consume before a workout can also influence your performance.[*] Protein helps your muscles and other tissues recover, while carbs help replenish glycogen stores.

Fuel Your Workout: What to Eat Before Exercising

Ensuring you have the right fuel before a workout is key to maximizing your performance and achieving your fitness goals. The ideal pre-workout meal strikes a balance between carbohydrates for energy and protein for muscle support. Here are some delicious and energizing options to consider, all available on Amazon:

Pre-Workout Nutrition Ideas:

Banana + Almond Butter

This simple yet effective option provides a combination of carbohydrates from the banana and protein and healthy fats from the almond butter.

→ Try Barney Butter Almond Butter for a tasty and nutritious pre-workout snack.

Trail Mix with Nuts, Seeds, and Dried Fruit

Trail mix offers a convenient blend of carbohydrates, protein, and fats, making it an excellent pre-workout option.

→ Explore Nature's Garden Trail Mix Snack Packs for a variety of delicious combinations to fuel your workout.

Oatmeal with Berries

Oatmeal is a great source of complex carbohydrates, while berries add natural sweetness and antioxidants.

→ Consider Bob's Red Mill Organic Old Fashioned Rolled Oats with berries for a nutritious and satisfying pre-workout meal.

Peanut Butter + Fruit Preserve Sandwich

This classic combination provides a balance of carbohydrates, protein, and fats to sustain your energy levels during a workout.

Piece of Fruit

Fruits like apples, oranges, or grapes are convenient and easy-to-digest options for pre-workout fuel.

Fruit Smoothie + Protein Powder

Blend up a refreshing fruit smoothie with added protein powder for a convenient and customizable pre-workout meal.

→ Try Orgain Organic Plant-Based Protein Powder in your favorite flavor for a clean and delicious protein boost.

By fueling your body with the right nutrients before a workout, you can optimize your performance, enhance muscle recovery, and make the most out of your exercise session. Incorporate these pre-workout nutrition ideas into your routine and feel the difference in your energy levels and overall performance.

Water is also required for optimal performance. It's a good idea to hydrate with water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss.[*]

Refuel and Recover: What to Eat After Exercising

After a challenging workout, it's crucial to refuel your body with the nutrients it needs to repair muscles and replenish energy stores. Aim for a post-workout meal that combines protein, carbohydrates, and healthy fats to support muscle recovery and regeneration.

Although many people aim to eat protein immediately after exercise, research shows the window for muscle recovery is more flexible than once believed. As long as you consume enough high-quality protein throughout the day, your post-workout meal doesn’t need to be immediate, especially if you're not training again later. Aiming to eat within a 2–6 hour window after exercise is typically sufficient for muscle repair and recovery. [*]

Post-Workout Nutrition Ideas:

Chocolate Milk or Protein Shake

Chocolate milk is a classic post-workout beverage that provides a perfect balance of carbohydrates and protein. Alternatively, a protein shake offers quick muscle support after a tough session.

→ Try Optimum Nutrition Gold Standard Whey Protein Powder for a convenient and delicious post-workout option.

Sweet Potato + Grilled Chicken

Sweet potatoes are rich in complex carbohydrates and vitamins, while grilled chicken offers lean protein to support muscle repair.

Salmon, Veggies + Brown Rice

Salmon is an excellent source of protein and omega-3 fatty acids, while brown rice and veggies provide complex carbohydrates and essential nutrients.

Turkey + Avocado Sandwich on Whole-Wheat Bread

This protein-packed sandwich combines lean turkey, creamy avocado, and whole-wheat bread for a balanced post-workout meal.

Bowl of Lentil Soup + Whole Grain Crackers

Lentils are a rich source of plant-based protein and fiber, making them an excellent choice for post-workout recovery.

→ Pair Amy's Organic Lentil Soup with whole-grain crackers for a convenient, nourishing meal.

By nourishing your body with nutrient-dense foods after a workout, you can support muscle recovery, replenish energy stores, and promote overall well-being. Incorporate these post-workout nutrition ideas into your routine to maximize the benefits of your exercise regimen and accelerate your fitness goals.

Related: What Does Drinking Water Do for Metabolism, Skin, and Digestion?

Should You Eat Before a Workout or After a Workout?

It’s a common question that many women have, and there are different schools of thought on the matter.

A review of the literature reveals that it all depends on your fitness goals and preferences. According to the majority of the studies, eating before short-term aerobics or intermittent activities such as HIIT does not provide any significant benefits.[***]

If blood sugar control or energy crashes are a concern, one of the simplest strategies is to go for a light walk after eating. Multiple studies show that walking for 20 to 45 minutes after a meal — especially dinner — can significantly reduce blood sugar spikes, even in people without diabetes. It’s not a substitute for exercise, but it can be a helpful add-on for improving metabolic health. [*]

Although fasted workouts are popular, current research shows they don't lead to significantly greater fat loss compared to fed workouts when calories and protein intake are the same. If you prefer to exercise on an empty stomach, that's fine — but it's not a guaranteed fat-burning advantage. [*]

Related: 5 Benefits of Intermittent Fasting for Women Who Want To Improve Their Health

Yet, if you're going to do a lengthy, rigorous exercise or are a competitive athlete, there may be benefits to eating beforehand. A couple of studies have shown that eating carbohydrate-containing meals or supplements before an intense, prolonged workout can improve performance during exercise.[*]

In conclusion, for the average person, there does not appear to be much, if any, benefit of eating before exercise.[*] But, if you're an endurance athlete or an athlete requiring high-intensity exercise, eating before your workout may be beneficial.[*] Ultimately, the choice is up to you.

Best Meal Prep Containers [*]:

• Best Overall Containers: Rubbermaid Brillance Food Storage Containers

• Best Salad Container: PackIt Flex Bento Food Storage Container

• Best Containers for Weekly Meal Prep: Ello Duraglass Meal Prep Containers

• Best Lunch Container: Ecolunchbox Three-in-One Stainless Steel Bento Box

• Best Container for Reheating: Simply Store Glass Food Storage Containers

Does Workout Timing or Meal Schedule Matter for Results?

If you're wondering whether the time of day you eat or exercise makes a difference in your results, new research says it might — but only to a point. While consistency and total calorie and protein intake still matter most, there’s growing evidence that pairing time-restricted eating (TRE) with regular workouts may help reduce body fat and improve metabolic flexibility, especially in women. [*] [*] [*]

There's also emerging data on when you exercise. For example, morning workouts may support healthier food choices, appetite control, and body fat loss. Afternoon or evening workouts may provide greater benefits for blood sugar regulation and blood pressure. The differences are modest, but they can support your routine depending on your goals.

Bottom line: if you're consistent with exercise and protein intake, you're already doing the most important part. These timing strategies are just extra tools you can use to support your goals.

Final Thoughts About What To Eat Before a Workout or After

There’s no universal rule for when to eat around your workouts. What works best depends on your goals, schedule, and how your body feels during exercise. Some people perform better with a small meal beforehand, while others prefer to eat after.

If you're doing high-intensity or endurance training, eating beforehand may help improve performance. If your priority is fat loss or you enjoy fasted workouts, that’s fine too — but research shows there's no significant fat loss advantage to working out on an empty stomach if your daily calorie and protein intake are consistent.

Post-workout, focus on getting enough protein and carbohydrates to support muscle recovery. You don’t need to rush to eat right away unless you’re training again soon — the recovery window is several hours long for most people.

And if blood sugar control is a goal, a light walk after a meal can make a big difference in managing glucose levels and supporting long-term health.

The best approach? Experiment with what feels best for you and stay consistent. As long as you’re fueling your body with nutrient-dense meals and moving regularly, you’re on the right path.

Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.