Exercise Timing for Weight Loss

When aiming to lose weight, maintaining a balanced diet alongside regular exercise is crucial.

It's essential to identify a nutrition and fitness plan tailored for you.

But to enhance weight loss results, should you be exercising before or after meals? Here's what you need to know about how your dietary habits and fitness routines affect weight loss.

Should you eat before or after working out to lose weight?

For optimal weight loss, your body requires nourishment both before and after exercise.

“Eating beforehand energizes your workout, while eating afterward aids muscle recovery, so it’s more of an ‘and’ rather than ‘or’ situation,” explains Chris Mohr, PhD, RD, a fitness and nutrition expert at Fortune Recommends Health.

Therefore, if you're contemplating whether to eat before or after exercising, it's beneficial to do both.

“Skipping a pre-workout meal might make you feel fatigued and lower performance, especially during intense exercises,” notes Brittany Werner, RDN, a registered dietitian and director at Working Against Gravity.

“Not eating post-workout can delay muscle recovery, impede the replenishment of energy stores, and decrease overall workout efficiency over time.”

Does exercising on an empty stomach boost weight loss?

“Fasted workouts, like morning exercises without eating, can enhance fat oxidation, but they aren't necessarily more effective for long-term fat loss,” states Werner.

Fasting might also drain your energy, making it difficult to complete your workout.

Werner emphasizes listening to your body. “If you're feeling tired or lacking fuel, consuming food before workouts might improve performance and outcomes.”

What to consume before exercising to accelerate weight loss

According to Mohr, the ideal pre-exercise foods depend on how much time you have, the type of workout, and your food tolerance.

He advises focusing on complex carbs with lower fiber, protein, and fat content to fuel your body for fat burning.

“We aim for low fiber and fat since we don’t want food lingering in your gut,” adds Milica McDowell, PT, DPT, a certified exercise physiologist.

“Good options include toast with banana/honey/peanut butter, banana bread, or an English muffin with avocado.”

Ideally, eat 1 to 3 hours before exercising, allowing time for digestion. If you need quick energy, 30 minutes should suffice. Preferences vary; some prefer light snacks close to their workout, others a larger meal hours ahead.

What to eat after exercising to speed weight loss

Ideally, consume something both before and after exercising for maximum weight loss benefits. If prioritizing only one, focus on the post-workout meal.

“Eating post-exercise replenishes nutrients used during the workout,” says McDowell. “Within 30 minutes, a balanced snack rich in fat and protein aids tissue repair for future activities.”

Options include a protein shake, fruit with nut butter, or yogurt.

In the first hour post-workout, consume fast-digesting carbs to quickly boost energy. “Try a smoothie with Greek yogurt, fruit, and spinach, or chicken with quinoa and veggies,” suggests Mohr.

Foods to avoid when exercising

While exploring new foods is fun, stick to familiar items when planning to exercise. Easy-to-digest foods prevent digestive issues during workouts.

Werner advises avoiding high-fat and fermentable fiber foods near exercise times. “Fiber is crucial for a balanced diet, but too much before workouts can cause bloating and gas,” she notes.

Avoid pre-workout snacks like broccoli, cauliflower, beans, or lentils. Spicy foods or those high in added sugar can also lead to digestive distress.

“Added sugars can cause mid-training blood sugar drops, leaving you exhausted,” Werner explains.

Source: firstforwomen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.