{"id":21339,"date":"2021-04-19T18:20:19","date_gmt":"2021-04-19T18:20:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21339"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"should-you-eat-before-a-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/","title":{"rendered":"Should You Eat Before A Workout? The Basics Of Pre-Workout Nutrition"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Should_You_Eat_Before_Or_After_Workout\" >Should You Eat Before Or After Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Fasted_Exercise\" >Fasted Exercise<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#The_Bodys_Use_Of_Fat_As_Fuel\" >The Body&#8217;s Use Of Fat As Fuel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Loss_Of_Body_Fat\" >Loss Of Body Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#No_Substantial_Effect_On_Performance\" >No Substantial Effect On Performance\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Fed_Exercise\" >Fed Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Verdict\" >Verdict<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#How_Long_Before_A_Workout_Should_You_Eat\" >How Long Before A Workout Should You Eat?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#What_Should_You_Eat_Before_A_Workout\" >What Should You Eat Before A Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Carbohydrates\" >Carbohydrates\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Supplements\" >Supplements\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Hydration\" >Hydration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Six_Pre-Workout_Meal_Ideas\" >Six Pre-Workout Meal Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Pre-Workout_Meal_Ideas\" >Pre-Workout Meal Ideas<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Chicken_Thighs_Brown_Rice_And_Steamed_Vegetables\" >Chicken Thighs, Brown Rice, And Steamed Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Whole-Grain_Toast_Peanut_Or_Almond_Butter_And_Banana_Slices\" >Whole-Grain Toast, Peanut Or Almond Butter And Banana Slices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Oatmeal_Protein_Powder_And_Blueberries\" >Oatmeal, Protein Powder, And Blueberries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Turkey_Breasts_Sweet_Potato_And_Green_Beans\" >Turkey Breasts, Sweet Potato, And Green Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Strawberry_Banana_Protein_Smoothie\" >Strawberry Banana Protein Smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Peanut_Butter_And_Jelly_Sandwich_With_Low_Fat_Milk\" >Peanut Butter And Jelly Sandwich With Low Fat Milk<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Pre-workout nutrition isn&#8217;t black and white. There&#8217;s no wrong or right way to how you should eat before a workout, but there are guidelines you could follow for maximum results.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Eating a diet rich in carbs, fat, and protein before a workout can bolster your performance, aid with building muscle, and help with <a href=\"https:\/\/betterme.world\/articles\/eggplant-for-weight-loss\/\">weight loss<\/a>. Keep reading as we dig deeper on <a href=\"https:\/\/betterme.world\/articles\/3-day-a-week\/\">working out<\/a> after eating, the right foods to eat, and meal ideas you could try.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Eat_Before_Or_After_Workout\"><\/span><b>Should You Eat Before Or After Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer lies in personal preference and sometimes <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\">fitness goals<\/a>. Of course, other factors such as health issues, nutritional approach, or timing are crucial, but both approaches have their pros and cons, and there isn&#8217;t one right way to do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First off, your body will respond differently in the two scenarios giving different outcomes that may not align with your goals. Scientifically, eating before a workout is called fed exercise, while eating after is fasted exercise. Let&#8217;s have a more in-depth look at both.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-1024x576.png\" alt=\"fasted exercises \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fasted_Exercise\"><\/span><b>Fasted Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>From the name, it simply means you partake in training while you haven&#8217;t consumed anything for a few hours, probably first thing in the morning. The approach has its benefits such as:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No substantial effect on stamina and performance, especially if it&#8217;s a short duration exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use of body fat as a source of fuel leading to weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of body fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nonetheless, there are disadvantages such as muscle mass loss and excess fatigue.<\/span><\/p>\n<h4 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bodys_Use_Of_Fat_As_Fuel\"><\/span><b>The Body&#8217;s Use Of Fat As Fuel<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Your body primarily depends on glucose from carbohydrates as its main fuel source. When it&#8217;s inadequate, the body reverts to using body fat instead to fill its needs.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Loss_Of_Body_Fat\"><\/span><b>Loss Of Body Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Studies show that your body can lose up to 20% of body fat when you exercise before eating (<a href=\"https:\/\/www.sciencedaily.com\/releases\/2013\/01\/130124091425.htm\">4<\/a>). However, this may not always be the case.<\/p>\n<p>Theoretically, the body will use up fat storage to power through the exercise leading to fat loss over time. However, the body responds differently for everyone seeing that some will lose weight while others experience no effects.<\/p>\n<p><span style=\"font-weight: 400;\">Nonetheless, fasted exercise does have positive effects on general body composition and blood sugar levels that remain more stable when compared to fed <a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\">exercise<\/a>.<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"loss of body fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"No_Substantial_Effect_On_Performance\"><\/span><b>No Substantial Effect On Performance\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Research into the difference in performance between fed and fasted exercise shows that the body can sustain itself either way, and there are no effects on performance. Studies showed that eating before and after didn&#8217;t affect how you exercised; however, the type of exercise may differ (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27609363\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT and resistance training may be more strenuous for the body and may require you to feed before the workout. Therefore, it means the body has no problem sustaining itself on short-duration exercises but could be a problem for long-duration training.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33418 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4854-1024x576.png\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4854.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4854-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4854.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4854.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fed_Exercise\"><\/span><b>Fed Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Fed exercise is the opposite of fasted; you get to eat before your workout, therefore, building on the glycogen storage you&#8217;ll need to sustain you through the training. The main reason you should eat before a workout is for strength, that&#8217;s what this strategy entails.<\/p>\n<p><span style=\"font-weight: 400;\">It will improve your performance, especially for long-duration <a href=\"https:\/\/betterme.world\/articles\/partner-workouts\/\">workouts<\/a>, and could also lead to other benefits such as muscle growth and strength sustainability (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29315892\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>Eating before your workout will have you taking carbs that turn to glucose and glycogen that will support your training; this means your body won&#8217;t have to use fat or protein storage from muscle. Fed exercise has proven to be very advantageous, especially for bodybuilders and athletes, because they get to intake foods at the right time, which is before their workout, leading to better outcomes.<\/p>\n<p>One disadvantage of pre-workout nutrition is sugar levels. Consuming carbs means glucose also gets into your bloodstream, explaining why blood sugar is higher before and during exercise when you eat before working out (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29315892\/\">2<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">These glucose and insulin levels attained with pre-workout meals could affect your body composition and may be a factor to determine when looking at your fitness goals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Verdict\"><\/span><b>Verdict<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>With fasted exercise, you&#8217;re eating after a <a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\">workout<\/a> and mainly use your storage to fuel your training, while with fed exercise, your body gets the energy it needs to push through from some of the food you just ate. Both approaches are okay with pre-workout nutrition; it only depends on your fitness goals and preferences.<\/p>\n<p>For example, bodybuilders should eat before a workout because they indulge in intense exercise, sometimes even twice a day. Their body may not have enough glycogen storage to support them to do a fasted exercise, and they could have ineffective training, not to mention the negative effects such training would have on their muscle mass.<\/p>\n<p><span style=\"font-weight: 400;\">For those looking to lose weight, the idea of should you eat before a workout depends on what your body goals are. For weight loss, a fasted exercise may be encouraged because of its benefits, but to maintain body composition, you don&#8217;t need to stain the body to use fats. Hence you may need to feed before exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hence, the answer still lies within.\u00a0<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4857-1-1024x576.png\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4857-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4857-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4857-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4857-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Before_A_Workout_Should_You_Eat\"><\/span><b>How Long Before A Workout Should You Eat?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There&#8217;s no set time as to how long before a workout you should eat, but the rule of thumb is two to three hours before your training. That should be enough time for \u00a0food to be metabolized,, plus it will help avoid stomach discomfort.<\/p>\n<p>Even with the 2-3 hour gap between eating and working out, you could eat earlier, say one hour or less before your workout. The only thing that would change is the food you eat and the portion size. More on that in the last section on pre-workout meal ideas.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-breakfast-for-athletes\/\">Healthy Breakfast For Athletes That\u2019ll Gear You Up For A Hectic Day<\/a><\/span><\/i><\/p>\n<h2><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32606 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1-1024x576.jpg\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Eat_Before_A_Workout\"><\/span><b>What Should You Eat Before A Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For the right strength and performance, you need to eat the right foods with the right nutrients. There are three macronutrients you should focus on, plus a few supplements you could include in your <a href=\"https:\/\/betterme.world\/articles\/top-10-superfoods\/\">diet<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The intake of carbs can&#8217;t be emphasized enough by experts as we all know carbs provide the main fuel source for the body. Carbs support short, long, high, and low-intensity exercises through their glycogen stores in the muscles and liver hence why carbs should always be present in your pre-workout meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because we&#8217;re looking into performance associated with carbs, we also have to look into the type of carbs. There are two types of carbohydrates:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complex<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These two types of carbohydrates work differently in that simple carbs from refined sugars are easily and quickly digested in the body, offering energy within a short time. However, complex carbs are absorbed slowly but can offer energy over a long period. Complex carbs are healthier and high in fiber, which is great for your health and maintains body composition.<\/span><\/p>\n<p>If you are eating 2 or 3 hours before your training, complex carbs \u00a0should be prioritized because they offer consistent energy over an extended time compared to simple carbs that could flatline your energy levels any time. These carbs are rich in nutrients and have low glycemic indexes, which means you don&#8217;t have to worry about your insulin levels during training. Complex carbohydrates should be about \u2153 to half of the portion on your plate.<\/p>\n<p><span style=\"font-weight: 400;\">Lastly, examples of complex carbohydrates include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli\u00a0<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The next thing you should eat before a workout is protein. There&#8217;s a lot of research to support that proteins improve performance and can help with muscle hypertrophy and muscle synthesis that begins after your workout is complete. Other benefits include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved muscle growth\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased body strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better body mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better anabolic response during training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein and carbs work alongside to give you enough energy for training, including more intense exercises such as HIIT, resistance, or endurance training. Besides, proteins work well with amino acids, which have significant benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein intake should take a few hours before training if it&#8217;s lean protein such as chicken, fish, meat, or soy. If your time is less, you can settle on low protein foods or protein powders absorbed in the body faster.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming 20 &#8211; 30 grams of protein before a workout can result in an increased muscle protein synthesis rate that lasts for several hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of high-protein foods to include in your diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish, especially oily fish such as salmon and tuna\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Plant-based protein such as legumes, soy, tempeh<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/steak-and-eggs-diet\/\"><span style=\"font-weight: 400;\">Eggs<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33157 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4879-1024x576.png\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4879.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4879-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4879.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4879.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The last essential macronutrient is fat. There are different types of fats from trans, polyunsaturated, monounsaturated, and saturated fats. The ones you should mostly stay clear from are artificial trans and saturated fats. Otherwise, the rest can be healthy fats.<\/p>\n<p>Fats are an alternative fuel source in the body, as you read above under fasted exercise. That doesn&#8217;t mean they aren&#8217;t as important when you eat carbs. They, too, have a role to play in supporting your body through longer and moderate-to-low-intensity exercises.<\/p>\n<p>They work well over longer periods as they burn much slower than energy from glycogen stores, hence offering longer energy supplies. However, many still claim fats shouldn&#8217;t be taken in high portions and should be as healthy as possible.<\/p>\n<p><span style=\"font-weight: 400;\">Healthful fats you can include in your diet include avocado, olive oil, seeds, and nuts. They&#8217;re unsaturated and have great benefits for the body.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supplements\"><\/span><b>Supplements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Supplements aren&#8217;t essential as the three macronutrients above, but they can help either way. Examples of supplements include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creatine. It&#8217;s common among athletes as studies show it aids to increase muscle mass, strength, and muscle fiber size. You can take it before or after your workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23919405\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caffeine. As a stimulant, caffeine has been shown to improve performance and increase strength while also helping with fat loss. You can take it as an energy drink or a booster alongside your pre-workout breakfast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Branched-Chain Amino Acids (BCAAs). These are only three; valine, leucine, and isoleucine. They help with muscle performance and even fat loss while decreasing muscle damage and encouraging muscle protein synthesis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beta-Alanine. It&#8217;s also an amino acid that increases muscle stress. It&#8217;s great for low and high intensity and can reduce fatigue.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1024x576.jpg\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The last thing to consider is water. Your body needs water to function and work through the training. Sodium and electrolytes are essential. Therefore, you can drink other beverages like sports drinks, coconut water, among others.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/14-day-lemon-water-challenge\/\">A 14-Day Lemon Water Challenge To Lose Weight<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Six_Pre-Workout_Meal_Ideas\"><\/span><b>Six Pre-Workout Meal Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From the detailed information above, the meal plan&#8217;s idea is to combine all the macronutrients, carbs, proteins, and fats and come up with a sustainable meal that&#8217;ll support you through training.<\/span><\/p>\n<p>Now, before we look into the ideas, there&#8217;s something to make clear. You can&#8217;t eat the same meal you would take three hours before exercise, only 30 minutes to a workout session. For example, you can&#8217;t take a plateful of brown rice, lean meat, and green leafy vegetables less than an hour before training because the food wouldn&#8217;t have digested.<\/p>\n<p><span style=\"font-weight: 400;\">No digestion means no energy produced and no support throughout the workout. That&#8217;s why the ideas below have also been divided into time differences, including a few pre-workout breakfast snacks you could take just before exercise.<\/span><\/p>\n<ul>\n<li>For a workout within two to three hours or more, you have more time for food to be metabolized. You can go for more whole foods such as rice, roasted vegetables, and lean protein.<\/li>\n<li>For a workout within two hours, drinks such as protein shakes or breakfast cereals and oats would be the better choice as they take less time to digest.<\/li>\n<li>For a workout within an hour or less, you have the shortest time and therefore should opt for snacks such as a handful of nuts, a banana with peanut butter or a bowl of Greek yogurt.<\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-1024x576.png\" alt=\"should you eat before a workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pre-Workout_Meal_Ideas\"><\/span><b>Pre-Workout Meal Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Below are five ideas that will guide you on how to pair the food groups we discussed above.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Chicken_Thighs_Brown_Rice_And_Steamed_Vegetables\"><\/span><b>Chicken Thighs, Brown Rice, And Steamed Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The meal has low-fat protein from the chicken thighs, carbs from the rice, and essential fats from the vegetables. You could swap thighs for breasts and opt for darker meat. As classic as the meal is, it has plenty of fibers and amino acids great for pre-workout.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Whole-Grain_Toast_Peanut_Or_Almond_Butter_And_Banana_Slices\"><\/span><b>Whole-Grain Toast, Peanut Or Almond Butter And Banana Slices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A good choice if you have less time for your workout. Bananas are high in carbs and potassium. Whole grain toast is also a great complex carb choice that&#8217;ll keep you stronger for longer. The fruit&#8217;s electrolytes will help you prevent muscle cramps, and peanut or almond butter has healthy fat altogether.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Oatmeal_Protein_Powder_And_Blueberries\"><\/span><b>Oatmeal, Protein Powder, And Blueberries<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Oatmeal is full of fiber, vitamin B, and a great choice for complex carbohydrates. They offer more sustained energy and performance eaten alongside the blueberries, which are fruits with high antioxidant properties and protein powder for balance.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Turkey_Breasts_Sweet_Potato_And_Green_Beans\"><\/span><b>Turkey Breasts, Sweet Potato, And Green Beans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you have more time in your hands, you can get a heavier meal plan like this one with lean chicken, potatoes with high amylase, and green vegetables from the beans.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Strawberry_Banana_Protein_Smoothie\"><\/span><b>Strawberry Banana Protein Smoothie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The last idea would be to make a smoothie packed with fruits for simple carbs and protein powder. You can switch out the fruits according to your tastes or other nutritional benefits. For example, Greek yogurt has many benefits, and it&#8217;s high in carbs; therefore, you could add it.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Peanut_Butter_And_Jelly_Sandwich_With_Low_Fat_Milk\"><\/span><b>Peanut Butter And Jelly Sandwich With Low Fat Milk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Peanut butter and jelly sandwich is a classic breakfast idea that&#8217;s packed with essential carbs, protein, and fats. Adding low-fat milk adds more protein to the dish, plus you can add fruits for refined, easy-to-digest starch.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Pre-workout nutrition isn&#8217;t as simple as taking in food before a workout. You have to know why you&#8217;re choosing specific food and whether it will benefit you and your goals, not to mention, should you eat before a workout and what will benefit you more.<\/p>\n<p><span style=\"font-weight: 400;\">Both approaches have their advantages and disadvantages because eating before assures you of energy while fasted exercise helps with muscle building. All you need is to determine your personal preference and go along with that.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27609363\/\"><span style=\"font-weight: 400;\">Effects of aerobic exercise performed in the fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29315892\/\"><span style=\"font-weight: 400;\">Effects of fasted vs fed-state exercise on performance and post-exercise metabolism<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3639860\/\"><span style=\"font-weight: 400;\">Effect of fed- versus fasted state resistance training during Ramadan on body composition and selected metabolic parameters in bodybuilders<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2013\/01\/130124091425.htm\"><span style=\"font-weight: 400;\">Lose fat faster before breakfast<\/span><\/a><span style=\"font-weight: 400;\"> (2013, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23919405\/\">The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength<\/a> (2013, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Pre-workout nutrition isn&#8217;t black and white. There&#8217;s no wrong or right way to how you should eat before a workout, but there are guidelines you could follow for maximum results. Eating a diet rich in carbs, fat, and protein before a workout can bolster your performance, aid with building muscle, and help with weight loss. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":21349,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,6],"tags":[],"coauthors":[117],"class_list":["post-21339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Should You Eat Before A Workout? The Basics Of Pre-Workout Nutrition - BetterMe<\/title>\n<meta name=\"description\" content=\"There are many myths surrounding whether, when, and what you should eat before a workout. Here\u2019s what dietitians say about pre workout nutrition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Should You Eat Before A Workout? The Basics Of Pre-Workout Nutrition\" \/>\n<meta property=\"og:description\" content=\"There are many myths surrounding whether, when, and what you should eat before a workout. Here\u2019s what dietitians say about pre workout nutrition.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1950528283.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Should You Eat Before A Workout? The Basics Of Pre-Workout Nutrition\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\"},\"wordCount\":2697,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1950528283.jpg\",\"articleSection\":[\"Nutrition\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Pre-workout nutrition isn't black and white. There's no wrong or right way to how you should eat before a workout, but there are guidelines you could follow for maximum results.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Eating a diet rich in carbs, fat, and protein before a workout can bolster your performance, aid with building muscle, and help with <a href=\\\"https:\/\/betterme.world\/articles\/eggplant-for-weight-loss\/\\\">weight loss<\/a>. Keep reading as we dig deeper on <a href=\\\"https:\/\/betterme.world\/articles\/3-day-a-week\/\\\">working out<\/a> after eating, the right foods to eat, and meal ideas you could try.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should You Eat Before Or After Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The answer lies in personal preference and sometimes <a href=\\\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\\\">fitness goals<\/a>. Of course, other factors such as health issues, nutritional approach, or timing are crucial, but both approaches have their pros and cons, and there isn't one right way to do it.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First off, your body will respond differently in the two scenarios giving different outcomes that may not align with your goals. Scientifically, eating before a workout is called fed exercise, while eating after is fasted exercise. Let's have a more in-depth look at both.<\/span>\\r\\n<h3><a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\\\"><img class=\\\"aligncenter wp-image-33428 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-1024x576.png\\\" alt=\\\"fasted exercises \\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a><\/h3>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Fasted Exercise<\/b><\/h3>\\r\\nFrom the name, it simply means you partake in training while you haven't consumed anything for a few hours, probably first thing in the morning. The approach  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\",\"name\":\"Should You Eat Before A Workout? 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Here\u2019s what dietitians say about pre workout nutrition.","og_url":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1950528283.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"Should You Eat Before A Workout? The Basics Of Pre-Workout Nutrition","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/"},"wordCount":2697,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1950528283.jpg","articleSection":["Nutrition","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Pre-workout nutrition isn't black and white. There's no wrong or right way to how you should eat before a workout, but there are guidelines you could follow for maximum results.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Eating a diet rich in carbs, fat, and protein before a workout can bolster your performance, aid with building muscle, and help with <a href=\"https:\/\/betterme.world\/articles\/eggplant-for-weight-loss\/\">weight loss<\/a>. Keep reading as we dig deeper on <a href=\"https:\/\/betterme.world\/articles\/3-day-a-week\/\">working out<\/a> after eating, the right foods to eat, and meal ideas you could try.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Should You Eat Before Or After Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The answer lies in personal preference and sometimes <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\">fitness goals<\/a>. Of course, other factors such as health issues, nutritional approach, or timing are crucial, but both approaches have their pros and cons, and there isn't one right way to do it.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">First off, your body will respond differently in the two scenarios giving different outcomes that may not align with your goals. Scientifically, eating before a workout is called fed exercise, while eating after is fasted exercise. Let's have a more in-depth look at both.<\/span>\r\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Should_You_Eat_Before_A_Workout\"><img class=\"aligncenter wp-image-33428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-1024x576.png\" alt=\"fasted exercises \" width=\"770\" height=\"433\" \/><\/a><\/h3>\r\n<h3 style=\"text-align: center;\"><b>Fasted Exercise<\/b><\/h3>\r\nFrom the name, it simply means you partake in training while you haven't consumed anything for a few hours, probably first thing in the morning. The approach  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/","url":"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/","name":"Should You Eat Before A Workout? 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