To eat or not to eat before a workout should not be an either/or question. This seemingly simple enigma has an equally simple (yet complex) answer. Eating before or/and after your workout is good for performance, fitness, and health. However – and there’s always a however in life – how you eat for exercise depends on multiple factors like:

How long you exercise.

Type of exercise.

Exercise experience.

Health factors that determine how you process food.

There is no doubt that nutrition plays a key role in building fitness. Let’s break it down.

Pre-workout eating: Food is fuel and it’s a good idea to give your body some before subjecting it to stress in the form of a workout. Food fuels your muscles, settles your stomach and helps you avoid hunger, helps prevent low blood sugar, gives you a mental boost.

What and how much should you eat? Obviously, there is no one answer that fits everyone. Experiment and see what works but keep the following in mind. A balanced diet is important. You need carbs, protein, fats, vitamins/minerals, and water. Carbs are your source of instant energy, proteins build and repair muscle, and fats are your source of long term energy. Remember to allow 3-4 hours for a big meal to digest and 2-3 hours for a small one. Drink plenty of fluids. If you continually experience cramps, diarrhea, or feel sluggish, that might be a good sign to try not eating before your workout .

Post-workout eating: If you’re a competitive athlete, what you eat after a workout is just as important as what you eat before. Your body needs this extra fuel to recover and replace glycogen stores for the next workout. It’s best to wait 15-60 minutes afterwards and then chow down on carb rich foods and drinks (banana, bagel, orange juice).

Recreational exercisers need not worry as much about post-exercise nutrition. If you’re only working out 2-3 times per week your body will have plenty of time to recover in between. In case it hasn’t been mentioned enough yet, drink plenty of water.

Maybe you aren’t used to eating before or after your workout. Don’t fret. It’s a learned behavior and you can train yourself over time. Building fitness is a slow process, as is learning to eat properly.

Who’s with me?

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