How much should you eat before, during or after exercise? Expert advice

Some self-proclaimed exercise experts on social media swear that working out on an empty stomach burns more fat.

But it is a common misconception that exercising in a fasted state improves performance or burns more calories, says Abby Langer, a dietitian in Toronto, Canada.

“The research shows that in terms of gains, it doesn’t really make much of a difference,” she says.

Does that mean you should load up on protein and carbs right before a workout? No, that is not true either. Here is a look at when – and how – you should eat before, after or even during a workout. And remember, experts say what you eat is more important than when you eat.

While eating a big meal before a workout is not recommended, a carb-rich snack such as a banana with peanut butter is OK ahead of exercise. Photo: Shutterstock

What is the case for eating before exercising?

The calories in food are energy, so you need them to fuel your body for a proper workout. Eating too much too soon beforehand, though, can be problematic.