Listening to self-proclaimed exercise experts on social media, you may hear claims that working out on an empty stomach burns more fat. However, this is a common misconception. Dietitian Abby Langer from Toronto explains that research actually shows exercising in a fasted state doesn’t significantly improve performance or calorie burn. Langer emphasizes that what you eat is more important than timing.
When it comes to eating before a workout, it’s essential to fuel your body with energy from food. However, consuming too much too close to your workout can cause issues. Langer suggests opting for a high ratio of carbs and waiting a couple of hours before intense exercise to avoid digestive problems. For early morning or pre-dinner workouts, a carb-rich snack like a banana with peanut butter can provide the necessary energy.
After exercising, consuming a meal with a higher proportion of protein can be beneficial for muscle recovery. Physiologist Krista Austin recommends having a high-protein snack if it will be a while before a full meal. This helps prevent making poor dietary choices due to extreme hunger. Langer debunks the myth of needing a protein shake immediately post-workout for muscle growth, emphasizing the importance of consistent protein intake throughout the day.
In terms of eating during exercise, most individuals who eat adequately throughout the day don’t require additional fuel during a workout. Langer and Austin suggest considering a carb-rich snack for workouts lasting longer than an hour, such as marathon training. Rather than fixating on precise timing, the focus should be on maintaining a continuous supply of protein for muscle repair and overall goals.
Justin advised to concentrate on what and how much you eat. She warned against making the topic overly complex and suggested adhering to the USDA’s My Plate guidelines for a well-rounded diet. “The key message we should convey to people is that nutrition is straightforward,” she emphasized. “Perhaps it’s time to shift away from fixating on nutrient timing and instead prioritize consistent eating patterns throughout the day, with a focus on promoting health.”
EDITOR’S NOTE: Albert Stumm covers topics related to wellness, food, and travel. Explore more of his writing at https://www.albertstumm.com.
