Before exercise, eat a meal with carbohydrate and some protein 2 to 4 hours ahead, or a small, easy-to-digest snack such as a banana or toast 30 to 60 minutes before. After exercise, have a meal or snack with about 20 to 40 g of protein and some carbohydrate within about 2 hours, plus plenty of fluids. For a typical 30 to 60 minute workout, regular balanced meals and water are all most people need. Sports drinks, gels and supplements mainly matter for long or very hard sessions, according to the International Society of Sports Nutrition.
What to eat before exercise
The aim is to have enough energy to train well without feeling heavy or sick.
2 to 4 hours before
A normal balanced meal works well: a source of carbohydrate for energy, some protein, and vegetables, without too much fat or very high-fiber food, which digest slowly.
- Chicken, rice and vegetables
- Pasta with a tomato sauce and a side salad
- Porridge with milk, fruit and a spoonful of nut butter
- A whole grain sandwich with eggs, tuna or hummus
30 to 60 minutes before
If you’re hungry, or it’s been a long time since your last meal, choose a small snack that’s mostly carbohydrate and easy to digest:
- A banana or other piece of fruit
- A slice of toast with honey or jam
- A small pot of yogurt
- A handful of dried fruit
- A few crackers or rice cakes. Our guide to whether rice cakes are healthy has topping ideas.
Is it okay to exercise on an empty stomach?
For light or moderate exercise, such as a morning walk or easy jog, many people feel fine without eating first. For hard or long sessions, you’ll usually perform better with some fuel. If you take insulin or medicines that can cause low blood sugar, exercising without eating can bring on a hypo. The NHS lists exercise among the things that can lower blood sugar in people with diabetes, so plan this with your diabetes team.
What to eat and drink during exercise
- Under an hour: water is usually enough.
- Over 60 to 70 minutes of hard exercise: the ISSN position stand suggests about 30 to 60 g of carbohydrate an hour, for example from a sports drink sipped every 10 to 15 minutes, a banana or an energy gel.
- In the heat: drink regularly and watch for signs of heat illness. Our guide to staying hydrated in hot weather explains how much to drink.
What to eat after exercise
After a workout, food helps your muscles recover and rebuild, and replaces the energy you’ve used.
Protein for muscle repair
The ISSN notes that about 20 to 40 g of protein at a time is enough to stimulate muscle building, and that high-quality protein eaten from immediately after exercise to about 2 hours later stimulates a strong response. Spreading protein through the day, roughly every 3 hours, matters more than the exact timing.
Good sources include eggs, Greek yogurt, milk, chicken, fish, tofu, beans and lentils. Our guide to plant-based protein lists vegan options.
Carbohydrate to refuel
Carbohydrate refills the glycogen stored in your muscles. For most people, the next regular meal is enough. If you train hard twice in one day, or have less than 4 hours between sessions, eating carbohydrate soon after the first session matters more.
Fluids
Replace the fluid you lose in sweat. Water is fine for most workouts. Milk is a good recovery drink too, because it provides fluid, protein and carbohydrate together.
Post-workout meal and snack ideas
| Option | Approximate protein |
|---|---|
| 170 g Greek yogurt with berries and oats | about 18 g |
| 2 eggs on whole grain toast | about 20 g |
| 500 ml milk or a milkshake made with milk and banana | about 17 g |
| Chicken, rice and vegetables | 30 g or more |
| Lentil soup with bread | about 17 g |
| Tofu stir-fry with noodles | about 20 g |
Our list of high-protein breakfast ideas has more options for morning exercisers.
How much protein do active people need overall?
People who train regularly need more protein than the basic 0.8 g per kilogram of body weight. In a meta-analysis of 49 trials, protein supplements increased gains in strength and muscle during resistance training, but there was no extra benefit above about 1.6 g per kg per day. For a 70 kg (154 lb) person, that’s about 110 g a day, which is easy to reach with food alone.
Do you need sports drinks, gels or supplements?
For most people exercising for health, no. A balanced diet and water cover your needs. Sports drinks and gels are designed for long, intense endurance exercise, and for shorter workouts they mainly add sugar. Protein powders are convenient but not necessary if you eat enough protein-rich food. If you’re training seriously for competition, a registered dietitian with sports experience can tailor a plan.
Common mistakes
- Training on a big, heavy meal, which can cause cramps or nausea.
- Undereating after exercise, which can leave you overly hungry later.
- Relying on sports drinks for short workouts.
- Forgetting fluids, especially in warm weather.
- Eating “earned” treats that add more energy than the workout used.
Common questions
Should I eat before a morning workout?
If it’s a short, easy session, it’s up to you. For a longer or harder workout, a small snack such as a banana or toast 30 to 60 minutes before usually helps.
Is chocolate milk good after exercise?
It provides fluid, carbohydrate and protein, which makes it a reasonable recovery drink, but it also contains added sugar. Plain milk with a banana does a similar job.
Is it bad to eat late after an evening workout?
No. A balanced meal after exercise helps recovery. Keep it moderate if it’s close to bedtime.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
