Eat carbohydrate and protein together within about an hour of finishing a hard workout. The Academy of Nutrition and Dietetics says carbs help replenish the muscle energy you just used, and protein helps your muscles rebuild and repair, in its article on timing your pre- and post-workout nutrition. How much you need depends on how long and how hard you trained, and on the rest of your day's food.
What should you eat after a workout?
The Academy's post-workout examples are all simple foods that mix carbs with some protein. Its list is below, and the first two are liquids that also help rehydrate you.
| After-workout option | What the Academy says about it |
|---|---|
| Post-workout recovery smoothie, or a smoothie made with low-fat milk and fruit | Mainly carbs, some protein, convenient, and helps rehydrate |
| Low-fat chocolate milk | Mainly carbs, some protein, convenient, and helps rehydrate |
| Turkey on a whole-grain wrap with veggies | Mainly carbs, some protein, and convenient |
| Low-fat yogurt with berries | Mainly carbs, some protein, and convenient |
How soon after a workout should you eat?
The Academy advises: “Try to eat within an hour of completing an intense workout.” Its take-home points add that you should get a mix of protein and carbs in your body one to four hours before training, and within approximately 60 minutes after.
Which recovery needs depend on the session and overall diet?
Your needs follow the workout. The Academy says: “The harder your engine is working, the more carbs you need to keep going.” Myprotein's dietitian-written guide to pre-workout food gives these examples of how session length changes fuelling:
| Training situation | What the guide says |
|---|---|
| About 20 minutes of hard work | You probably won't need more food during the workout |
| Long training sessions and races over 60 minutes | Long-distance runners and other endurance athletes benefit from carbohydrate during the session |
| Ultramarathon training | You'll need to be ingesting calories every hour or so |
Your overall diet sets the base. The guide says it's crucial to consume an overall healthy diet, with adequate carbohydrates, healthy fats, and protein. It also says that consuming adequate protein regularly can help optimise recovery from your last workout, and that research shows long-term low-carb diets negatively impact performance in those who exercise heavily.
Is a supplement necessary?
Whether you need one is a personal question. The Academy of Nutrition and Dietetics' post-workout examples are all foods. Myprotein's guide presents supplements as an add-on, saying they “can also help maximise the results of your hard work in the gym.” If vitamin D supplements come up, the NIAMS page on calcium and vitamin D says: “Talk to your health care provider if you are thinking about taking a vitamin D supplement.” For a personal answer, ask a sports dietitian.
Should you eat before a workout too?
Pre-workout food follows the same timing logic. The Academy says it's best not to eat immediately before a workout. Ideally, you should fuel about one to four hours before, depending on how your body tolerates food.
What to eat 30 minutes before a workout
Myprotein's guide says you should wait 30 minutes before engaging in physical activity after eating. For a workout an hour away or less, its light snack ideas include a banana or applesauce, wholegrain cereal and milk, or toast with jam. Elite Sports Clubs' blog suggests a medium banana with half a cup of Greek yogurt, eaten 30 minutes before you begin. For more pre-workout meal ideas, see our what to eat before a workout guide.
Is a banana before a workout good?
Yes. Myprotein's guide calls bananas “the perfect pre-workout snack.” Elite Sports Clubs calls them a great pre-class choice because they're “loaded with highly digestible carbohydrates.” Myprotein's India guide says simple carbs like bananas are ideal 30 to 60 minutes before training.
Can I eat a slice of pizza before a workout?
Elite Sports Clubs' blog tells you to resist “a piece of cold pizza before you head to the gym.” Its reason: “Avoid high fat foods before working out—fat leaves the stomach very slowly, which means you'll feel full and sluggish and could cramp up easily.” A banana or yogurt-based snack from the lists above fits that rule better.
Is it better to work out on an empty stomach?
Myprotein's guide says that “some people love to train fasted first thing, while others find it's better after eating a snack or meal.” The 2020 review in the journal Nutrients by Rothschild and colleagues says the importance of consuming carbohydrate before exercise “increases as the exercise duration increases.” In one study it describes, trained cyclists finished a roughly 20-minute time trial faster when they believed they had eaten breakfast, compared with a fasted session. The same review reports that in a survey of endurance athletes, 26% agreed and 51% disagreed that their workout quality is the same whether they eat beforehand or not. The review reads that as a sign of large differences between individuals.
Is it good to exercise right after waking up?
Some people do. Myprotein's guide notes that “some people love to train fasted first thing.” For early risers, it suggests “a small, carbohydrate-rich snack before exercise followed by a larger, better-rounded meal.” Elite Sports Clubs says bananas are especially great for morning exercisers.
What happens if you work out and don't eat?
Elite Sports Clubs' blog says eating before a workout “prevents low blood sugar, which can cause lightheadedness and fatigue while you're active.” Myprotein's India guide says that when you exercise, your body uses glycogen stores quickly and “may start breaking down muscle tissue” to find energy.
What kills muscle gains the most?
No single cause is named. The guide points to running low on fuel during training as the trigger for muscle breakdown. Its answer is to eat carbs and protein, because protein gives your body the amino acids it needs to protect muscle tissue, aid recovery, and support growth.
What to eat before a workout for weight loss, muscle gain or energy
Myprotein's guide ties the answer to your goal.
| Goal | What the guide says |
|---|---|
| Weight loss | If your goals include weight loss, you don't want to consume too many calories. |
| Muscle gain | If you're looking to make lean gains, you need adequate amounts of macros to build muscle. |
| Energy | Carbohydrate before a workout primes your energy levels and helps keep your glycogen stores at maximal levels. |
The guide says research shows that protein before exercise helps make it more readily available to help build and repair muscle after your workout. Myprotein's guide also cites a study showing equal benefit from the same dose of protein before and after a workout. Whether meal timing changes your weight-loss results is a question for a sports dietitian who can look at your whole plan.
What to expect in your first few weeks
Start small. Choose one after-workout option you already like, and eat it within about an hour of training. Keep that steady on your regular sessions before you change more. Expect some trial and error. Myprotein's guide says, “It takes some trial and error to figure out what feels best on your stomach.” The Academy adds that it's always best to experiment during training, not on race or game day.
When should a clinician or sports dietitian be involved?
For a fuelling plan built around your sessions, goals and body, talk to a sports dietitian. The Academy of Nutrition and Dietetics says its network of credentialed food and nutrition practitioners is ready to help, and its directory lists them. Talk to your health care provider before you start a vitamin D supplement. Get checked by a clinician if lightheadedness keeps happening during workouts, and talk to one before you skip food for several days.
Before you start
- Note how long and how hard each session is, since that sets how much fuel you need.
- Pair carbs and protein within about an hour of finishing.
- If you want to know how to time meals for weight loss, ask a sports dietitian.
- Read our workout hydration labels guide, which compares sodium, carbohydrate and serving size, before you choose a sports drink.
Your next step is simple: pick one post-workout food you like this week, and book a conversation with a sports dietitian if you want a plan built for your training.
By the Gym Floor Guide Editorial Team