We’ve all been there—you mistime your meal before heading to the gym.
Either you’ve waited too long since your last meal, leaving you feeling weak, lightheaded, and not performing at your best, or you’ve eaten too close to your workout, risking the grim experience of seeing your meal for a second time.
So, when is the best time to eat around a workout, and what should you eat?
Workout Nutrition for Early Morning Training
It is often claimed that training in a “fasted state” (typically 6 or more hours since your last meal) is better for fat loss. However, science shows there is no significant benefit to doing so. In some cases, training while fasted can even be detrimental.
If you train early in the day—before 9 AM—it can be challenging to consume a meal and allow enough time for digestion (around 2-3 hours). This is where easy-to-digest foods can be helpful. A protein shake, paired with a banana and perhaps a black coffee for an extra kick, consumed about 60-90 minutes before training, should provide the fuel you need.
Post-workout, I recommend a mixed meal that includes protein, carbohydrates, and fats within, but not much later than, an hour after your training session.
Workout Nutrition for Mid-Morning to Mid-Afternoon Training
If you are training between 10 AM and 3 PM, your previous meal—whether it’s breakfast or lunch—should be sufficient to sustain your workout, provided it was consumed within the last 3 hours. After training, aim to have your next meal within, but not much later than, an hour. Again, a meal that includes protein, carbs, and fats will help with recovery.
Workout Nutrition for Late Afternoon to Early Evening Training
If you’re training in the late afternoon or early evening—between 4 and 6 PM—and more than 3 hours have passed since your last meal, it’s advisable to have a snack about 60-90 minutes before your workout. A protein bar and some dried fruit are my personal favorites. After training, having dinner within, but not much later than, an hour will kick-start the recovery process.
Workout Nutrition for Late Evening Training
For late evening training, it’s advisable to allow 2-3 hours for your dinner to digest before you exercise. After training, opt for something light but sufficient in protein and carbohydrates, such as a protein shake and a banana, to kickstart the recovery process. Eating a large meal too close to bedtime can disrupt your sleep.