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If you’ve scrolled through fitness advice on social media, you may have encountered claims that exercising on an empty stomach leads to greater fat burn. But according to experts, this common belief doesn’t hold up against scientific research.
“The research shows that in terms of gains, it doesn’t really make much of a difference,” said Abby Langer, a registered dietitian based in Toronto. While fasting before exercise may not necessarily hinder performance, it also doesn’t provide a significant advantage in burning calories.
Should You Eat Before Exercising?
Food is fuel, and consuming the right nutrients before exercise can enhance performance. However, eating too much too soon before a workout can lead to discomfort.
Langer explains that physical activity diverts blood from the digestive system to the muscles, potentially causing cramps or nausea if the stomach is still digesting a large meal. Foods high in fat, protein, or fiber take longer to digest, which is why a high-carbohydrate snack is recommended before exercise.
“You don’t want to eat a big steak an hour before you play hockey,” Langer noted.
For early morning or pre-dinner workouts, a light carb-based snack such as a banana with peanut butter or yogurt with fruit can provide the necessary energy. A full meal can then be consumed after exercising.
Post-Workout Nutrition: When and What to Eat
Post-exercise meals play a crucial role in recovery, and protein intake is particularly important. Krista Austin, a physiologist based in Colorado Springs, suggests that if a full meal isn’t possible right after a workout, a protein-rich snack can help curb hunger and prevent overeating later.
Many fitness enthusiasts believe in the “anabolic window”—a short period after exercise when the body is primed for muscle repair. However, Langer emphasizes that for most people, nutrient timing is less critical than ensuring consistent protein intake throughout the day.
“The body needs a continuous supply of amino acids for muscle repair,” Langer said, recommending 25 to 30 grams of protein per meal to support muscle maintenance, satiety, and overall fitness goals.
Eating During Exercise: Is It Necessary?
For most people, eating during a workout isn’t necessary unless engaging in prolonged, high-intensity exercise, such as marathon training. In such cases, consuming a carbohydrate-rich snack can help sustain energy levels.
Rather than fixating on meal timing, Austin advises prioritizing balanced nutrition throughout the day.
“Maybe you need to stop focusing on the concept of nutrient timing and just make sure that you’re consistently eating and focusing on health,” she said.
Disclaimer
This article is for informational purposes only and does not constitute medical or dietary advice. Consult a registered dietitian or healthcare provider for personalized recommendations based on individual health needs and fitness goals.
© 2025 The Associated Press.
