When it comes to losing weight, a balanced diet and exercise go hand in hand. And it’s important to find a nutrition plan and fitness routine that works best for you. But if you want to speed your weight loss results, should you exercise before or after eating? Here, all you need to know about how your eating habits and exercise impact weight loss. 

Should you exercise before or after eating for weight loss?

Your body needs to both fuel up and recharge on nutrients for optimal weight loss. “Eating before [exercise] helps power up your workout while eating afterward helps with muscle recovery, so it’s more of an and instead of an or,” says Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health.

So, if you’re debating between exercising after you eat or before, you really should do both.. “Skipping a pre-workout meal can leave you feeling sluggish and reduce performance, especially during high-intensity exercise,” says Brittany Werner, RDN, a registered dietitian and director of coaching at Working Against Gravity. “Not eating after a workout can delay muscle recovery, hinder replenishment of energy stores and reduce overall workout effectiveness over time.”

Does exercising on an empty stomach boost weight loss results?

“While fasted workouts (such as early morning sessions without eating) can increase fat oxidation, they are not necessarily more effective for long-term fat loss,” says Werner. And fasting beforehand could also hinder your energy, making it harder to finish your exercise routine.  

Werner adds that it’s crucial to listen to your body. “If you feel fatigued or under-fueled, eating before workouts may yield better performance and results.”

What to eat before exercising to speed weight loss

Mohr says the foods you should eat before exercising depend on how long you have before your workout, what your workout will be and your tolerance for various foods. He suggests sticking to complex carbohydrates that are lower in fiber, protein and fat to fuel your body so you can burn fat. 

“We want low fiber and low fat, as we don’t want the meal to stay in your gut for an extended period of time,” adds Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations Gait Happens. “Good examples could be toast with banana/honey/peanut butter, a slice of banana bread or an English muffin with mashed avocado.”

Ideally, you should eat one to three hours before your workout so you have time to digest. But if you need a boost of energy in a pinch, 30 minutes is sufficient. It also comes down to preference: some people like lighter snacks or smaller meals closer to their workout, while others like a bigger portion a few hours prior. 

What to eat after exercising to speed weight loss

In a perfect world, you’d eat a little something before you exercise and after to maximize weight loss. But if you have to prioritize one meal over the other, it should be the post-workout meal. “Eating after a workout replenishes the nutrients you spent while working out,” says McDowell. “Within 30 minutes of completing the workout, a balanced small snack that is richer in fat and protein can help your tissues repair and get ready for your next activity.” She suggests a protein shake, fruit with nut butter or yogurt. 

During the first hour after your workout, it’s also good to eat quick-digesting carbs that will easily increase your energy levels. “Try a smoothie with Greek yogurt, fruit and a little spinach, or maybe some chicken with quinoa and veggies,” says Mohr. 

What you shouldn’t eat when exercising

While trying new foods is exciting, it’s best to stick with what you know if you plan on exercising. Choosing easy-to-digest foods is crucial to prevent digestive issues during your workout. Werner suggests avoiding foods that are high in fat and fermentable fibers too close to training. “While fiber is an important part of a balanced diet, too much fiber close to your workouts can lead to excessive bloating and gas,” she says.

That means you should steer clear of vegetables like broccoli and cauliflower as well as beans or lentils for the pre-workout snack or meal. Spicy foods or those with lots of added sugar can also cause GI distress. “Added sugars can cause your blood sugar levels to drop mid-training, leaving you feeling run down and out of gas mid-workout,” explains Werner.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.