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Associated Press

Some self-proclaimed exercise experts on social media swear that working out on an empty stomach burns more fat.
But it is a common misconception that exercising in a fasted state improves performance or burns more calories, says Abby Langer, a dietitian in Toronto, Canada.
“The research shows that in terms of gains, it doesn’t really make much of a difference,” she says.
Does that mean you should load up on protein and carbs right before a workout? No, that is not true either. Here is a look at when – and how – you should eat before, after or even during a workout. And remember, experts say what you eat is more important than when you eat.

What is the case for eating before exercising?
The calories in food are energy, so you need them to fuel your body for a proper workout. Eating too much too soon beforehand, though, can be problematic.
Exercising diverts blood from organs including the stomach to the muscles, says Langer, author of Good Food, Bad Diet. So exercising on a full stomach affects the digestive process, which could cause cramping or even make you feel sick.
That is particularly the case with meals high in fat, protein or fibre, which take longer to digest than carbohydrates. Langer recommends eating a high ratio of carbs beforehand and waiting two to three hours before intense exercise.
“You don’t want to eat a big steak an hour before you play hockey,” she says.
If you exercise first thing in the morning or before dinner, it is OK to have a carb-rich snack like a banana with peanut butter or yogurt with fruit beforehand. It will give you the energy to perform well, and you can fuel up afterwards with a full meal.

When, and what, should you eat after exercise?
That steak may serve you better after exercise, because that is when a higher ratio of protein is easier to digest, says Krista Austin, a physiologist in Colorado Springs in the US state of Colorado.
Austin says that, if after a workout you are going to have to wait over an hour for a full meal, enjoy a protein-rich snack in the meantime to curb your appetite.
“A lot of people get very hungry about an hour after exercise, and you don’t want to do that,” says Austin, co-author of Performance Nutrition: Applying the Science of Nutrient Timing. “You want to catch it early, or you go and overeat.”
But it is another myth that you need to grab a protein shake within minutes of finishing to build the biggest muscles, Langer says.
Many exercise enthusiasts point to what is known as an “anabolic window” of about an hour within exercising that the body is primed to repair muscle.
For the average person, you have a much longer window, and nutrient timing is less important than making sure you consume some protein at every meal, Langer says.
The body needs a continuous supply of amino acids such as protein for muscle repair and maintenance, she says, which means about 25 to 30 grams every meal, depending on various factors.
“Prioritising that will help with goals, either muscle building, satiety, weight loss, all of that,” Langer says.

How about eating during exercise?
Most people who are eating enough throughout the day do not need anything during a workout.
Langer and Austin say the threshold is about an hour of intense exercise. Longer than that – say you are training for a marathon – and you can benefit from a carb-rich snack in the middle.
Instead of focusing on when to eat, Austin says to focus on what and how much. She cautions against overcomplicating the topic and recommends following the United States Department of Agriculture’s My Plate – www.myplate.gov – recommendations for a balanced diet.
“The biggest thing we need to teach people is that nutrition is simple,” she says. “Maybe you need to stop focusing on the concept of nutrient timing and just make sure that you’re consistently eating throughout the day and focus on health.”
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How much should you eat before, during, after a workout? Expert advice on food and exercise

A banana with peanut butter is OK eat ahead of a workout. Photo: Shutterstock 

Doing physical activity on an empty stomach isn’t a good way to burn fat despite what social media exercise enthusiasts may say. A dietitian and physiologist share advice on when to eat around workouts. Photo: Shutterstock


While eating a big meal before a workout is not recommended, a carb-rich snack such as a banana with peanut butter is OK ahead of exercise. Photo: Shutterstock 

The cover of Langer’s book. Photo: Amazon 

Fried tofu salad with avocado, chickpeas, cucumber and mushrooms. Nutrient timing is less important than making sure you consume some protein at every meal, according to Langer. Photo: Shutterstock

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Lifestyle

Health & Wellness

Health

Food & Drink

Nutrition experts on when to eat carbs before workouts, why you needn’t guzzle protein shakes after and why what you eat is most important


Nutrition experts on when to eat carbs before workouts, why you needn’t guzzle protein shakes after and why what you eat is most important.


Healthy eating