Do You Work Out Or Eat First?

Your body requires energy to perform physical activity and recover from it. When you eat and, just as importantly, what you eat will depend on the type of exercise you are performing, and what you want to accomplish. For example, weightlifters who want to gain muscle need to eat protein to rebuild muscle and are recommended to do so 30 minutes after exercising and before. Someone who runs for exercise won't need as much protein and may get cramps if he eats too soon before exercising. Knowing the benefits of each choice will help determine what's best for you.

Before Exercise

Eating before exercise provides the necessary fuel for muscles to function, and that includes food eaten several hours and several days before, according to Columbia University Health Services. Eating before exercising also helps avoid low blood sugar, hunger during exercise and makes you feel confident that your body has fuel. Being hungry can distract you, especially if your stomach starts gurgling, and low blood sugar can cause dizziness, headaches and nausea. There can be benefits to avoiding eating before exercise, according to Fitness on MSNBC. Studies have shown than those who didn't eat before exercise burned fat better than those who did, although other experts, including Dr. Alexis Chiang Colvin of Mt. Sinai Hospital in New York, said the risks outweigh the possible benefits.

After Exercise

Eating after exercise replaces vital nutrients and building blocks lost during your workout. This is especially important for competitive athletes who need to replace the stores of glycogen they have lost so they have enough for the next exercise or workout session. If you are a casual exerciser, or don't work out that intensely, you can usually wait until your next meal. After a vigorous workout session lasting 60 to 90 minutes, it is recommended you eat at least 30 to 45 minutes after finishing, according to Martica Heaner of MSN Fitness. Eating within this metabolic window is important because that is when bodily enzymes are at their peak. If you wait more than that, you slow carb replenishment, the main source of glycogen replacement, by 50 percent and protein repair by 80 percent, according to John Ivy of the University of Texas.

What to Eat

After working out, it's best to eat a combination of protein and carbohydrates. Yogurt and fruit, peanut butter, lean meats, nuts, dried fruit, or a regular meal with meat, vegetables or a salad are all efficient post-workout choices, according to the Mayo Clinic. If you don't have access to food within the metabolic window, a sports drink with glucose in the form of sugar is an option. When eating before a workout, take into consideration the type of activity. If you are going to exercise for a short time, less than an hour, eat high-carb, low-fat foods, such as crackers, bagels or bread. For sessions over an hour, you need foods that will sustain you with more complex carbohydrates, such as those found in yogurt or a banana.

Considerations

Space meals apart according to size. Eat bigger meals no less than three to four hours before exercising; smaller meals no less than two hours. Snacks should be consumed between an hour and 30 minutes before exercise. Not everyone's body works the same, so much of what you eat and when is based on your own needs and metabolism. Following some basic rules can help establish a baseline. If you feel unsure, discuss the issue with a nutritionist or doctor.