do homework before or after workout

Maximizing Results: Should You Study Before or After Your Workout?

Home » Workout » Maximizing Results: Should You Study Before or After Your Workout?

When it comes to maximizing our time and efforts, many of us are faced with the dilemma of whether we should study before or after our workout. Both activities require focus and energy, so it’s important to understand how they can impact each other. In this article, we will explore the benefits and drawbacks of studying before and after a workout, helping you make an informed decision that suits your individual needs and goals.

Table of Contents

Studying Before Workout

Working out before study, 1. listen to your body, 2. plan your schedule wisely, 3. incorporate active studying, 4. fuel your body properly, 1. start with a warm-up, 2. prioritize your goals, 1. set specific goals, 2. vary your workouts, 3. stay consistent, 4. seek professional guidance, study before workout or workout before study: which is more effective.

One argument for studying before a workout is that it can help prime your brain for learning. By engaging in mental activities before hitting the gym, you may experience improved focus, concentration, and memory retention. Additionally, some studies suggest that exercising immediately after studying can enhance your ability to recall information, as physical activity increases blood flow and oxygen to the brain.

However, it’s important to consider your energy levels. If you are mentally drained from studying, you may not have the physical stamina to push yourself during your workout. It’s crucial to strike a balance and ensure that you have enough energy for both activities.

On the other hand, working out before studying can have its advantages as well. Physical exercise has been shown to boost mood, reduce stress, and increase alertness. By starting your day with a workout, you can enhance your overall well-being and mental state, creating an optimal environment for learning.

Additionally, exercising releases endorphins, which can improve your mood and motivation. This can help you approach your studies with a positive mindset and increased drive, potentially leading to better performance and productivity.

The Ultimate Guide to Maximizing Your Fitness and Learning Potential

Regardless of whether you choose to study before or after your workout, it’s important to listen to your body. Pay attention to how you feel both mentally and physically. If you find that studying after a workout leaves you exhausted and unable to focus, consider shifting your routine. Experiment with different schedules to find what works best for you.

To maximize your results, create a well-structured schedule that allows for both studying and working out. Consider your energy levels throughout the day and identify times when you are most alert and focused. This will help you determine the ideal order of activities.

If you choose to study before your workout, consider incorporating active studying techniques. Take breaks during your study sessions to engage in physical activity, such as stretching or quick exercises. This can help keep your energy levels up and enhance your cognitive performance.

Regardless of when you choose to study or work out, it’s important to fuel your body properly. Eat a balanced diet that includes nutritious foods to provide the energy and nutrients needed for both mental and physical activities. Stay hydrated and prioritize rest and recovery to avoid burnout.

Morning Routine Dilemma: Should I Study First or Workout?

The morning is a popular time to engage in both studying and working out. To optimize your morning routine, consider the following tips:

Before diving into intense studying or workouts, start your morning with a gentle warm-up. This can include light stretching, meditation, or a short walk. It will help wake up your body and mind, preparing them for the upcoming activities.

Determine your priorities and align your morning routine accordingly. If your main focus is fitness, consider working out first and then dedicating time to studying. If academic pursuits take precedence, study first and then engage in physical exercise. Remember, everyone’s priorities are different, so choose what works best for you.

Maximize Workout Results: Expert Tips for Optimal Fitness Gains

To maximize your workout results, regardless of when you choose to study, consider the following expert tips:

Define clear, measurable goals for both your fitness and academic endeavors. This will help keep you motivated and focused on achieving success in both areas.

To prevent boredom and plateauing, vary your workouts regularly. Incorporate a combination of cardiovascular exercises, strength training, and flexibility exercises to achieve a well-rounded fitness routine.

Consistency is key to seeing results, both in your fitness and studying. Establish a regular schedule and stick to it, making sure to allocate dedicated time for both activities.

Consider seeking guidance from professionals in both fitness and academics. A personal trainer can help design an effective workout plan, while tutors or mentors can provide valuable insights and strategies for studying effectively.

Related Post:

Leave a Comment Cancel reply

Save my name, email, and website in this browser for the next time I comment.

Exploring the Shift: Why MMA Transitioned from 15-Minute Rounds to 5-Minute Rounds

Why Did MMA Send a Letter? Uncovering the Secrets Behind the Controversial Move

Why Did Idra Forfeit MMA: The Inside Story Revealed

Fallon Fox’s MMA Retirement: Reasons Behind the Decision Unveiled

Why Did Everyone Leave Alliance MMA? Unraveling the Secret Behind the Mass Exodus

Unveiling the Reasons Behind CM Punk’s WWE Departure for MMA

© A4FITNESS 2024

May 1, 2015

Hit the Gym after Studying to Boost Recall

Like other things that enhance alertness, exercise may help cement new facts in mind

By Tori Rodriguez

Regular exercise boosts brain health, and a fit brain is generally able to learn, think and remember better. But a few recent studies offer an additional exercise-related tip: time your workouts for just after a study session, and you might better retain the information you just learned. In a variety of experiments, people who biked, did leg presses or even simply squeezed a handgrip shortly after or before learning did better on tests of recall in the hours, days or weeks that followed.

Experts think the crucial component is physical arousal. Exercise excites the body in much the same way an emotional experience does—and emotional memories are well known to be the most long lasting. The researchers caution, however, that at most exercise can have a supportive effect—the important thing is to study well first.

More Quick Tips for Creativity and Focus

On supporting science journalism

If you're enjoying this article, consider supporting our award-winning journalism by subscribing . By purchasing a subscription you are helping to ensure the future of impactful stories about the discoveries and ideas shaping our world today.

• Lie down to spark insight.

One study showed that people who lay on their back solved anagrams significantly faster than those who stood.

• Dress for the occasion.

In one study, people who wore a white lab coat displayed enhanced focus.

• Smile when sad to enhance creativity.

People who exhibited contradictory mental and physical states—they thought of a sad memory while smiling or listened to happy music while frowning—were better able to think outside the box. — Victoria Stern

Should you exercise before or after work? Science weighs in

What's the best time to exercise? We look at the studies and weigh up the pros and cons of early vs late

• Sign up to our newsletter Newsletter

Do you prefer to workout in the morning, or the evening? There's plenty of arguments about which ones confer the most benefits. Of course, the obvious answer is "whatever works for you", in that you should find the right workout to fit your schedule. 

Whether you prefer to do half an hour on the best exercise bike before work, or a nice long run or gym session at the end of the day, any workout you do is preferable to not doing one at all. However, there are recorded effects for both workouts on your body's hormonal responses and sleep patterns. 

One study, published this month by the German Research Center for Environmental Health , has analysed the hundreds of different signals released in the body, with the aim of "developing more effective exercise therapies that are timed to the body clock". If your body clock is wired best to exercise at a particular time of day, these scientists are aiming to find the most effective exercise programme for you. 

This research has only been done on mice so far, but there's plenty of pre-existing research around whether morning or evening workouts are best for making the most of your very limited gym time. 

Researchers from Northumbria University found that lacing up the best running shoes for men , or best running shoes for women , early in the morning could actually burn more fat than exercising the evening. Those who had exercised in a fasted state burned almost 20% more fat compared to those who had consumed breakfast before their workout. 

On the other hand, researchers conducting a small study in Texas found anaerobic capacity, which measures your short-duration explosive exercise capability, was up to 26% higher in the evening.  

However, none of these individual studies are quite conclusive yet. The bottom line, as we said, is to make sure the exercise you're doing fits into your busy schedule and you enjoy doing it, as that's the only way to get consistency – and consistency breeds results. 

Get the Fit&Well Newsletter

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.

Whether you're jumping on a treadmill before breakfast or you're going rock-climbing as a social activity with your colleagues after work, there's no need to worry about the minutiae like what time you exercise – just so long as you do it. The end result will always be a fitter you. 

Matt Evans is an experienced health and fitness journalist and is currently Fitness and Wellbeing Editor at TechRadar, covering all things exercise and nutrition on Fit&Well's tech-focused sister site. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.

Workouts All you need is one weight and three moves to build functional core strength

By Yanar Alkayat Published 11 September 24

Running Build your muscles and cardio endurance with these four tips

By Lois Mackenzie Published 11 September 24

Useful links

• How to do a kettlebell swing
• How to lift weights
• How to build mental strength
• How to go vegan

Buying guides

• Best adjustable dumbbells
• Best protein powders for weight loss
• Best cross training shoes
• Best workout earbuds
• Rowing machine discounts
• Black Friday weights
• Cheap Fitbit deals
• Walking shoes on sale
• Contact Future's experts
• Terms and conditions
• Privacy policy
• Cookies policy

Fit&Well is part of Future plc, an international media group and leading digital publisher. Visit our corporate site . © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. All rights reserved. England and Wales company registration number 2008885.

Is it Best to Strength Train Before or After Practice?

Many athletes and coaches wonder whether strength training produces better results when performed before or after practice. In many sports, practice is the cardiovascular portion of a workout, and combining cardio with strength training in one session can be extremely taxing to the body. Importantly, there is little scientific research to date favoring one method over the other, but read more to learn about both theories in context.

Before Practice

If an athlete’s primary goal is to build strength, it can be argued that they should complete their strength training prior to their practice. During exercise, the body releases stored energy called glycogen to supply fuel to working muscle fibers.

Whichever form of exercise is completed first will deplete those glycogen stores as the body uses its preferred form of energy right away, leaving the second portion of the workout with less available clean energy to burn. It is important for athletes to refuel between these parts of the workout with part of a bar or energy drink to avoid low energy levels.

To focus on building strength, complete strength training first when your muscles are most able lift weights.

After Practice

However, cardiovascular training can make the blood more acidic. As athletes exercise, the body creates lactic acid, which is helpful in replenishing energy fuel sources so athletes can continue to exercise.

However, an excess of hydrogen ions builds up even as the body attempts to buffer them, leading to a more acidic environment. This leads to muscle fatigue. Cardio before strength can reduce your ability to maximally contract your muscles.

The Best Time

Injury prevention is important to consider when deciding when to strength train. Athletes may have better technique on strength exercises when their muscles are the freshest.

There are a number of stabilizing muscles that assist with any particular movement. If athletes complete their cardio first, these muscles may become fatigued, meaning the body may not effectively recruit them to support each strength exercise and you may put yourself at risk of injury due to improper form.

With these considerations in mind, strength training before practice may help athletes develop the strength they are looking for in a safe and effective manner. Regardless of how training is organized, athletes need to weigh their options and evaluate which would work best for their situation.

Another important factor for athletes to consider is how they plan to replenish their body, post-workout so that their training doesn’t go unnoticed. To learn more about ways to improve athletic performance, read this article discussing three different kinds of protein drinks and their benefits, and for post-workout recovery, read this article on how ice baths can increase recovery speed.

About the Author

[email protected]

Related Posts

The Best Bench Press Variation You’re...

This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...

Does Powerlifting Harm Heart Health?

A recent study has discovered that a 12-week supervised strength training program (SSTP) may result...

Barefoot Running: Is It For You? |...

Run free: consider less cushion.

Updated October 2020: 

With more athletes looking for ways to...

Subscribe to our blog

Bunch of awesome content

Bridge Blog

Help shape our new Peloton Strength+ beta app into the ultimate training experience. Sign up for early access.

Berk Ucak / E+ via Getty Images

Is It Better to Have Electrolytes Before or After a Workout?

Dietitians break down when you should pay extra attention to your electrolyte levels.

By Jihan Myers • September 9, 2024

Why Electrolytes Are Important for Exercise (and Why It’s Key to Replenish Them)

Should you have electrolytes before or after a workout, when to have electrolytes before a workout, when to have electrolytes after a workout, do you ever need electrolytes during a workout, the takeaway.

During or after a workout, the last thing you want to be is fatigued and crampy simply because you didn’t fuel up properly. And while you probably already know exercise prep and recovery basics like eating nourishing foods and drinking plenty of water , there’s another important part of the equation to consider: your electrolyte levels.

Maintaining balanced electrolyte levels is key for optimal exercise performance and preventing uncomfortable issues like cramps, fatigue, and dehydration during your workout. But how does timing come into play? Should you have electrolytes before or after a workout? We spoke with registered dietitians to get the answers. 

Electrolytes play crucial roles all throughout the body and are critical for maintaining a variety of bodily functions, many of which are directly related to exercise performance.

“Electrolytes are essential to power muscles, generate energy, and assist in nerve function,” says registered dietitian Amy Stephens , RDN, who coaches elite athletes on nutrition for optimal performance and recovery. “They are also important in maintaining normal blood pressure and blood volume, which can dramatically change during a warm workout.”

When our internal temperature rises during a workout, our body sweats to cool us back down, Stephens explains. But when we sweat, we lose water and electrolytes. “Sodium is lost in the largest quantity followed by chloride, while potassium, magnesium, and calcium are lost in smaller amounts,” says sports dietitian Claire Shorenstein , RD. That’s why keeping electrolyte levels balanced is key to optimizing workout performance—and to preventing a host of health problems, like muscle cramps, fatigue, headaches, and gastrointestinal issues. 

However, the timing of when you consume these electrolytes—whether before, during, or after your workout—can make a difference in how your body performs and recovers.

nicomenijes / iStock / Getty Images Plus via Getty Images

The optimal electrolyte intake timing for you will depend on a variety of factors, such as the type and duration of your workout, the environment in which you’re exercising, and your individual preferences and physiology, Stephens says. Here are a few guidelines to consider:

Before a workout, electrolytes may be helpful to prepare the body for exercise and the future disruption to its electrolyte balance, especially if you anticipate warmer conditions. 

Consuming electrolytes during particularly long or intense activity may be helpful to help maintain evenly balanced levels.

Replenishing electrolytes after a workout helps restore what’s lost in sweat, particularly if you’re a heavy and/or salty sweater.

You can replenish electrolytes in a number of ways, including through:

Foods rich in electrolytes , like bananas, oranges, yogurt, and spinach

Electrolyte-infused sports drinks

Electrolyte supplements (but ask your doctor if this is right for you) 

How much you’ll need to replenish is personal because we all sweat at different rates. For instance, the average person sweats around 500 milliliters per hour , but some of us are heavy sweaters and sweat twice that amount in the same time frame. Similarly, while some folks lose about 500 milligrams of sodium in their sweat during an exercise session, others may be “ salty sweaters ” who lose more than 1,000 milligrams . 

The nature of your workout can affect things too. Generally speaking, the more intense or prolonged your exercise, the greater the need to replenish electrolytes. For instance, if you’re doing a gentle 20-minute yoga flow, the electrolytes you’re already getting from food should cover your bases. But if you’re knocking out a 90-minute long run in the heat, you’ll probably need to top off your electrolyte stores with salty foods or a sports drink.

Long story short: Both pre- and post-workout electrolyte consumption have their benefits, and the best approach might involve a combination of both, tailored to your specific needs.

According to Shorenstein, you should have electrolytes before a workout if:

You’re exercising for more than an hour at a high intensity

You’re a heavy sweater 

You’re a salty sweater (you lose more than 1000 milligrams of sodium per liter)

It’s hot or humid out (which increases sweat losses)

It’s race day  

“If you’re doing a longer or harder workout, your body will need more food (especially carbohydrates) and you will benefit from adding electrolytes around one to two hours before you exercise,” Shorenstein says. “If you’re doing an endurance training session or race, and especially if it’s a warm day and you’re a heavy and/or salty sweater, you should also add electrolytes to dinner the night before .”

You may also need to adjust your electrolyte strategy depending on how much time you have before exercising. Shorenstein offers these recommendations:

If you don’t have time to eat and digest before a high-intensity workout (say, you’re working out in about an hour or less), you can reach for a sports drink to get some carbs, salt, and fluid in. 

If you have time to eat before a workout, you may opt to get your carbs from solid foods and add in a low-carb electrolyte beverage or, if doing an endurance session, a regular sports drink to meet your increased carb needs. 

“If you know in advance that you will sweat a lot or have struggled with electrolyte imbalance in the past, I’d recommend experimenting with electrolytes from food and/or beverages before exercise,” Stephens says. “This can be accomplished by adding salt to a pre-workout meal, like oatmeal or toast with peanut butter and banana, or using an electrolyte product.” 

But if the above conditions don’t apply to your workout—your workout won’t be long or intense, you’re not a heavy or salty sweater, it’s not race day nor hot outside—you may not need any extra electrolytes before exercise. If you mostly eat a balanced, healthy diet, you’re more than likely consuming enough electrolytes to stay hydrated during exercise. 

If your workout was less than an hour long, didn’t cause you to sweat that much, and you’re not an especially heavy or salty sweater, the electrolytes you receive through a regular balanced diet should be enough to cover your bases. 

If, however, your workout met one or many of those conditions, you may want to pay special attention to replenishing electrolyte levels by making sure you have a post-workout snack or sports drink in order to restore fluid balance, support muscle recovery, and stave off post-exercise fatigue.

The key is to recognize that while plain water should be enough after a shorter workout , it probably won’t cut it after a very long or super intense workout, Shorenstein says. “It’s crucial not to just drink plain water here, especially after longer or harder sessions, as this will only make you drink less and urinate more, which will dehydrate you for longer and make you feel tired , give you headaches , and possibly also cause GI distress,” she says. “Fluid, sodium, and carbohydrates together will help you rehydrate the fastest, and you can achieve this with a sports drink, electrolytes plus food, or water plus salt-containing foods.”

Stephens agrees. She recommends starting the rehydration process with liquids, which are absorbed more quickly. For meals, she recommends sodium-rich options, such as:

A sandwich with pickles

Yogurt with granola

Pretzels or olives

Related Articles

5 Signs You Have Salty Sweat—and What to Know If You Do

21 Foods with Electrolytes to Support Hydration, Muscle Function, and So Much More

How to Replenish Electrolytes—and 6 Signs You May Need To

How to Rehydrate Safely and Quickly, According to Dietitians

For most people, consuming electrolytes during a workout isn’t necessary unless the exercise is particularly long or intense. 

However, there are specific situations where mid-workout electrolyte replenishment can be beneficial. “For heavy and/or salty sweaters, I usually recommend sipping on sodium-containing fluids even during a short workout,” Shorenstein says.

There are many ways to get electrolytes in during exercise, and what you choose will depend on your sport, your individual needs, and taste preferences. Shorenstein’s recommendations:

If you’re doing a longer workout, you may choose sports drinks, salt tablets, and/or higher-sodium gels or chews. (Just make sure to ask your doctor if these are right for you first.)

If you’re not jostling your stomach around as much during exercise—say, you’re doing an endurance indoor cycling session—you may be able to better tolerate salty foods compared to a runner, for example, who may need to rely more on things like sports drinks. But of course, the best refueling strategy will vary from person to person.

Stephens adds that indoor workouts may actually require you to refuel more mid-exercise than outdoors. “When exercising indoors, the air does not circulate the same way as outdoors and the body does not cool down as easily,” she says. “As the body heats up, more sweat is produced to cool the body down.”

Electrolytes are essential for proper hydration, muscle function, and overall performance during exercise. The timing of electrolyte intake—whether before, during, or after a workout—can have an impact on how your body performs and recovers.

Ultimately, the best approach will involve weighing a range of factors including your preferences and exercise conditions. By paying attention to your body’s needs and adjusting your electrolyte intake accordingly, you can fuel up in a way that powers you for the best performance and the smoothest recovery.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

Get our latest health stories straight to your inbox

Enter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox.

By providing your email address, you agree to receive marketing communications from Peloton.

For more about how we use your information, see our  Privacy Policy.

Appointments at Mayo Clinic

Eating and exercise: 5 tips to maximize your workouts.

Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.

Eating and exercise go together. When and what you eat can be important to how you feel when you exercise. And it's important to think about what you eat when you exercise, whether you're doing a casual workout or training for a competition. Think about trying these eating and exercise tips.

1. Eat a healthy breakfast

A healthy breakfast might include cereal and fruit.

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout.

Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink. Focus on carbohydrates for the most energy.

Good breakfast choices include:

• Whole-grain cereals or bread.
• Low-fat milk.

And remember, if you usually have coffee in the morning, it's probably OK to have a cup before your workout. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. General guidelines suggest:

• Large meals. Eat these at least 3 to 4 hours before exercising.
• Small meals or snacks. Eat these about 1 to 3 hours before exercising.

Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout.

3. Snack well

A smoothie can be a good snack.

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes. But they may keep you from feeling hungry.

If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout. Good snack choices include:

• An energy bar.
• A banana, an apple or other fresh fruit.
• A fruit smoothie.
• A whole-grain bagel or crackers.
• A low-fat granola bar.
• A peanut butter sandwich.
• Sports drink or diluted juice.

A healthy snack is especially important if you plan to work out many hours after a meal.

4. Eat after you exercise

Yogurt and fruit

Yogurt and fruit can be good options for food choices after you exercise.

Fuel your body for everyday performance

Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:

• Yogurt and fruit.
• Peanut butter sandwich.
• Low-fat chocolate milk and pretzels.
• Post-workout recovery smoothie.
• Turkey on whole-grain bread with vegetables.

5. Drink up

Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Don't forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.
• Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Change amounts related to your body size and the weather.
• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight lost during it.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink. Sports drinks can help keep your body's electrolyte balance. And they can give you a bit more energy because they have carbohydrates in them.

Let experience be your guide

Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to run or walk a few miles. And try not to add any new products in your diet before a sports event that lasts a long time. It's best to have tried the products before the event to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance.

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required

Error Include a valid email address

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

• Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Medicine & Science in Sports & Exercise. 2016;48:543.
• Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
• Water and healthier drinks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html. Accessed Aug. 3, 2021.
• Miller M, et al. Sports nutrition. In: DeLee, Drez, and Miller's Orthopaedic Sports Medicine: Principles and Practice. 5th ed. Elsevier; 2020. https://www.clinicalkey.com. Accessed July 29, 2021.

Products and Services

• A Book: The Mayo Clinic Diet Bundle
• The Mayo Clinic Diet Online
• Performance-enhancing drugs: Know the risks
• Daily water requirement

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

• Opportunities

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press .

• Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence
• The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book
• Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance
• FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment
• Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book
• Healthy Lifestyle
• Eating and exercise 5 tips to maximize your workouts

5X Challenge

Thanks to generous benefactors, your gift today can have 5X the impact to advance AI innovation at Mayo Clinic.

To revisit this article, visit My Profile, then   View saved stories .

• Health Conditions
• Newsletter Signup

What to Eat Before and After a Workout, According to a Registered Dietitian

Figuring out what to eat before and after a workout can be such a struggle but it's worth it. When it comes to a pre-workout snack , what you choose to put in your mouth is important. If you're going to put the machine that is your body through the paces you want to fuel it first with proper nutrition. And no, I'm not talking about pre-workout supplements . I'm talking about real, delicious meals and snacks. The kind of foods you would enjoy anyway—and will enjoy even more when you know they're helping you reach your fitness goals.

Of course what you eat after a workout is really important too. Indeed re fueling after exercise gives your body what it needs to recover from the exertion and helps you build bigger, stronger muscles.

That means being thoughtful about what you eat before and after exercising will help you maximize the benefits of all your hard work at the gym. So what’s the best pre-workout snack? And what’s best to eat after a workout? As a registered dietitian, I recommend the meals and snacks below. Consider them a critical part of your training plan.

What to eat before a workout:

I counsel my patients to eat before exercise because I think it will give them the best chance to get the most out of their workouts. Not eating enough before a workout can make you dizzy, lightheaded, nauseated, or lethargic. It can also make you more likely to injure yourself . And even if none of these things happen, skipping food can negatively impact your performance and reduce your gains.

But I know that realistically you won't always have the time (or desire) to eat before a workout. On nights when you're scrambling to get from the office to your favorite studio for that 6:00 p.m. class it might feel impossible to squeeze in a snack on the way. And what do you do if you're a morning workout person who doesn't like to eat breakfast ? (Psst: It's fine not to eat breakfast despite all that most-important-meal-of-the-day talk.)

The truth is that for most people it's OK to work out on an empty stomach (though I would not recommend doing so if you have blood sugar issues ). So if making protein powder shake or even just grabbing a bar isn't your thing, that's all right. But ideally you should fuel up before you work up a sweat—and definitely, definitely drink water before, during, and after. Here's how and what to eat before a workout.

1. Time your pre-workout snack right.

The ideal time to eat is between 30 minutes to three hours before your workout. That way you're not still digesting when you hit the gym floor, but you haven't gone and used up all those helpful calories yet. Having said that, your workout plan can be customized. You may have to experiment to see which time frame does your body good. If you're working out first thing in the morning you probably won't be able to eat a whole meal before you hit the gym. A small snack or mini-breakfast should suffice.

I like to start sipping on this protein-packed green smoothie 30 minutes to an hour before I hit the gym and finish the other half when I'm done. If you are exercising later in the day, I recommend having a snack 30 minutes to an hour before your workout or working out two to three hours after a well-balanced meal.

2. Drink plenty of water.

It's best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning. According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of appropriate hydration, while dark-colored urine (think apple juice) indicates a deficit in H20.

While there’s no one-size-fits-all method to determining fluid needs during exercise, a good place to start is drinking about two cups of water around two to three hours before exercise and one cup of water about 10 to 20 minutes before working out. The goal here is to minimize dehydration—which can cause low energy and muscle cramps or spasms —without drinking too much water, which isn't easy to do but can be dangerous .

You should also try to stay hydrated throughout your workout. Consider drinking one cup of water for every 15 to 30 minutes of intense physical activity, especially if you are sweating profusely or are training in a heated environment. Again this may take a bit of experimentation until you find what works best for your body.

3. Go for a pre-workout snack with carbs.

Carbs = energy. When we eat them , they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity. Your muscles store glucose in the form of glycogen and dip into these reserves when you're putting them to work. When it comes to what to eat before a workout, eating carbs before you exercise ensures that you'll have extra glucose on hand if you need it to replenish those glycogen stores. If you're strapped for glucose during your workout you'll likely feel weak and tired, and will be tempted to call it quits and take a nap.

Some carbs I recommend eating before a workout for quick energy include a granola bar, a piece of fruit, oatmeal , crackers, a rice cake, or a piece of toast.

4. Make sure your pre-workout snack has protein.

In addition to carbs it's a good idea to consume a little bit of protein before your workout—especially if you are doing weight training . When we do strength-training exercises such as lifting weights , we create small tears in our muscle fibers. When you rest, your body repairs those micro-tears, building up your muscles bigger and stronger than they were before—and it needs protein to do it.

Go for sources of protein that are easy to digest like nuts, Greek yogurt, a slice of turkey, a hard-boiled egg, or a glass of regular or soy milk. And be sure not to eat too much so you don't get an upset stomach halfway through your workout .

• Snack: A smoothie with one cup of fruit and two cups of vegetables, or this protein-packed green smoothie recipe (drink half before the workout and half after)
• Snack: An apple or pear with nut butter
• Snack: Greek yogurt with granola and berries
• Snack: Dried fruit with mixed nuts
• Snack: A granola bar
• Snack: Rice cakes topped with nut butter
• Snack: Oatmeal with peanut butter and fruit
• Snack: Baked salmon , brown rice, and roasted veggies

What to eat after a workout:

You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise. Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly) which you lose when you sweat.

When you don't eat after a workout you can end up fatigued and battling low blood sugar. You're also inhibiting your body's repair process. If you routinely skip eating after a workout it will be harder to reach your fitness goals. Here’s what I recommend after a workout.

1. Rehydrate ASAP.

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don't stop drinking just because you're done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology.

If you want to get all scientific about determining your fluid needs post-workout (trust me, I love to go there) you'll need to bust out that smartphone calculator. Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you've lost. Do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status.

2. Make sure to eat something soon.

Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity. If you aren't able to eat a full meal right away have a snack after your training, then a full meal a few hours later.

3. Refuel with carbs and protein.

Remember, you've blown through that glycogen and torn up your muscles. Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein .

Complex carbohydrates include:

• Whole wheat bread

Healthy proteins include:

4. Athletes, your protein needs may be increased.

When it comes to what to eat after a workout for athletes doing intense weight training for long periods of time (45 to 90 minutes), you may require a little bit of extra protein (especially if your goal is to build muscle). You can customize your protein needs using the formula below. (Do some trial and error to see how you feel after tweaking your protein intake while paying attention to how you're feeling keeping in mind signs that you might need more protein in your diet . As always, when in doubt check with a registered dietitian.)

How to determine your protein needs:

• Divide your weight by 2.2 to get kilograms.
• Multiply that number by 0.4 and 0.5 to get a range of recommended protein amounts.

Okay, so let's do the math using a 130-pound person as an example.

• Divide 130 by 2.2 and you'll get 59 kilograms.
• Then multiply 59 by 0.4 and 0.5 to get a protein range. In this case it's 24 to 30 grams.

Keep in mind that four ounces of chicken has 30 grams of protein, so these numbers aren't that hard to achieve if you have a meal immediately after working out. Remember that these protein calculations are used to determine protein needs for athletes doing intense resistance training for long periods of time.

If you're doing a less intensive workout—for example 25 minutes on the treadmill or 20 minutes in the weight room—your protein needs may not be as high and there's nothing wrong with that.

• Snack: 1 cup of chocolate milk
• Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana
• Snack: 2 graham crackers with a tablespoon of peanut butter
• Snack: 1 to 2 hard-boiled eggs with a slice of whole wheat toast
• Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus
• Meal: A protein-rich green smoothie
• Meal: A veggie omelet with avocado and ½ cup of roasted potatoes
• Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach

The beauty of food and nutrition is that everyone's body is different and will have specific needs and preferences. I should also note that it's probably not a good idea to experiment with any nutritional changes on a game or race day. Limit any diet tweaks to training. Enjoy your workout!

To learn more about scheduling a nutrition counseling session with Jessica, click here . For more tips and tricks for nutritious living, check out Food Heaven Made Easy . And stay in touch with Jessica via Instagram , Twitter , YouTube , and Facebook .

• This Is What Happens When You Don’t Eat After a Workout
• The 11 Best Packaged Snacks to Pack for a Hike
• 10 Things to Do Before and After a Workout to Get Better Results

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Should Cardio Come Before Or After A Workout?

Should you do your cardio before or after lifting weights? It's complicated. Here's when you should do cardio and why.

None of us want to think of ourselves as built, beautiful, and...useless. But if we want more than just brawn, we have to find the time for a cardio workout, aka aerobic training, as an addition to our regular weight training.

Lots of people do their cardio before their weight workout, lots do it after, and some even do it right smack in the middle. No matter when you get your cardio in, everybody should be doing it at least a few times a week.

Even if your only goal in life is to be huge , and you're terrified of burning calories, you still should be doing some form of aerobic exercise. There are so many reasons to do cardio, besides just burning calories—a stronger heart and lungs will equate to a stronger body, a bigger pump, and greater fitness overall!

When Is the Best Time to Do Cardio?

Of course, the biggest problem for most people isn't figuring out why to do cardio, but figuring out when to do it!

A lot of people just don't have the time for a really long workout. They want to increase their endurance levels, and improve their resting heart rate and overall cardiovascular health, but they also want to build muscle mass.

So, they have to choose between doing a little cardio first, doing a little cardio after, or mixing it all up at once.

And the truth is, there is a best time to do cardio...sort of.

Is First Thing in the Morning Good?

Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. A run in the morning and a weightlifting session later is awesome for those who have time for two-a-days !

Typically, those people don't eat before their morning workout, though—they're running on empty! If their primary goal is fat loss, that could seem like a good thing, as the body burns off calories before taking any in. However, the body will shift into self-preservation mode and start feeding off muscle instead of fat, which is ultimately not a great idea.

If you're going to incorporate aerobic exercises of lengthy duration into your fitness program before daybreak, a good rule of thumb is to thumb your nose at starvation tactics and drink a small protein shake or eat something very light pre-workout. Your energy levels will be much higher as your body is no longer burning all of its energy just to survive.

What About Just Before Weight Training?

Some people like to do their cardio right before their weight training. If you only have one hour a day to hit the gym and exercise, this seems pretty reasonable. But if your goal is to see big increases in your strength training or overall endurance, you'll be disappointed. The 15-20 minutes you spend on your cardio workout isn't going to be enough to see gains in your aerobic levels, and is going to seriously sap your muscle stamina right when you need it most: before you lift!

Instead of committing to a proper cardio session and proper lift routine, you'll have shortchanged yourself with a quick run and a quick lift. You'll generally maintain good health and strength this way, but you won't see big gains.

If all you want is good health, then this is a heck of a good way to get it. But if your fitness goals involve accelerated greatness in either aerobic levels, strength, or mass, then you'll have to do something different.

What About After Weight Training?

This seems to be the best idea for people on a tight gym schedule.

The greatest strain on your muscles will come from heavy lifting, so you want to do that first while you still have muscle strength, but your glycogen stores, needed for cardio training, won't have been depleted by your lifts.

You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong.

The Best Bet

There are two ways to get the benefits of a full cardio session and a full weightlifting session.

You could make more time in your schedule and start doing full cardio sessions of 45 minutes to an hour, with full weightlifting sessions of however long you need!

The second way—and the most practical for many of us—is to superset your workouts with cardio and weights.

For instance, a superset of 5 minutes of cardio and 5 minutes of upper-body exercises, back and forth for 60 minutes, is an awesome way to crush it in the gym while maximizing time.

If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems!

But, if you only have an hour and you absolutely have to do cardio and weights in that same hour, then your best bet is to either superset or do your lifts first and your cardio training after.

About the Author

Contributing writer.

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

View all articles by this author

Should You Do Cardio Before or After You Lift Weights?

If you're combining two types of training into a single workout session, you should (usually) do it like this

ONCE UPON A TIME , muscle-minded guys were told they had to choose between cardio and lifting weights. The two were considered mutually exclusive—lifting added bulk that torpedoed stamina and endurance for aerobic athletes , while cardio not only favoured the wrong muscle fibres for building strength and muscle, but also sabotaged efforts to realise those same goals (or so everyone thought). The result was an institutional rift that inspired an unfortunate dogma: lifters didn’t run, and aerobic athletes didn’t lift.

Fortunately, science has proven the truth of what plenty of high-level athletes could have told you about that type of rigid training split: For the majority of fitness goals, it’s nonsense.

Research shows that incorporating cardio into a lifting program can boost stamina and training volume, helping you bang out more reps and perform more exercises during each workout. Aerobic athletes (runners, cyclists, rowers, etc.) who incorporate weightlifting into their training plans, meanwhile, can enjoy improvements in not only speed, economy, and power output, but also time to exhaustion. What’s more, lifting weights can even help such athletes improve VO2 max , according to University of Oklahoma researchers.

Bottom line, no matter what your training focus is or fitness goals are, the question is no longer whether you should include both cardio and strength training into your workout program, but rather how to do so most effectively—and if you’re too busy to perform them in separate workouts, which to do first during an individual workout or on the same day. Should you do cardio before or after weight training?

How to Decide Between Cardio Before or After Weights

If you were to poll personal trainers about the questions they receive most often, there’s one that would occur on almost every list: What should I do first during a workout: lifting or cardio?

It’s a loaded question, and the full answer depends on a number of factors, including your fitness level, exercise experience, athletic goals, and how much time you can devote each day to working out. It’s also somewhat of a false dilemma, as there are a number of ways to perform strength training and cardio simultaneously, such as high-intensity interval training (HIIT) and circuit training . But if you have general fitness goals, you want to approach cardio and strength training separately in the same workout, and you’re looking for a general rule, here it is: Lift first, then do cardio second. If you're looking to split your training into a two-a-day workout split, follow these tips to optimise your efforts .

Why Cardio Should Come Before Weights

The reason is that strength training typically involves external loading (e.g., with a barbell, dumbbells, kettlebells, resistance bands, etc.), and thus has a more acute injury risk. Pre-fatiguing your muscles with cardio prior to lifting weights will only elevate that risk—not to mention torpedo weightlifting performance . In short, you won’t be able to lift as much or perform as many reps as you would if you started with your strength training.

If you plan on lifting heavy, you need your muscles to be fresh in order to do so with good form and to load them sufficiently to optimise their growth stimulus. You simply can’t do that if you “pre-fatigue” your muscles with cardio.

Downsides of Cardio Before Weights

Of course, there’s also the counter argument: If you lift weights before doing cardio, won’t that inhibit your aerobic performance? The answer is yes. Research suggests that you’ll likely notice a reduction in power, speed, and stamina, providing yet more incentive to perform strength training and cardio on different days.

But what lifting weights prior to performing aerobic exercise won’t do is significantly increase your risk of injury—and that’s a key difference to keep in mind when designing your workouts and programming your training plan.

Exceptions to the Cardio Before Weights Rule

As with all things in life, some rules are meant to be broken, and the “lift first, do cardio second” decree is no different. Here are a couple of instances when you should flip the script.

Working out without warming up is like driving a car in winter without letting it idle first—you’re going to strain your engine or (at the very least) compromise its performance.

Warming up with a bit of light cardio prior to any workout—whether it be strength or cardio based—will help prime your muscles for action. You’ll increase blood flow throughout your body, excite your nervous system, and increase your mental focus, which will all get you primed for a great sweat session.

HIIT and Circuit Training

There are also times when it’s appropriate to combine strength training and cardio in the same workout . HIIT and circuit training are two of them. Protocols that get you moving like EMOM and AMRAP are two more. The basic idea is this: By prioritising work efforts and minimising rest periods, you keep your heart rate elevated and metabolism cranking while challenging your muscles and stimulating hypertrophy.

In short, you get the best of both worlds—the calorie-burning and endurance-boosting benefits of cardiovascular conditioning and the muscle-building and power-developing rewards of strength training.

But here’s the thing: You shouldn’t do these high intensity cardio workouts every day. In fact, you should only perform it two to three times per week (at most), because if you do it more often, your body won’t have time to recover sufficiently between sessions. So what should you do on the other days? You guessed it—strength training and/or lower intensity cardio.

Trevor Thieme is a Los Angeles-based writer and strength coach, and a former fitness editor at Men’s Health. When not helping others get in shape, he splits his time between surfing, skiing, hiking, mountain biking, and trying to keep up with his 10-year-old daughter.

9,250 Pull-Ups:World Record Shattered By Gamer

How to Do a Dumbbell Shrug

MH Fitness Director Enters a Jiu-Jitsu Tournament

Luka Đukić Speaks Out After His Brother's Death

Gordon Ramsay Reveals All on His Brutal Bike Crash

Gordon Ramsay: Do This Exercise Everyday

Gordon Ramsay Doesn't F**k Around

The Best Advent Calendars for Men This Christmas

How Many Press-Ups Is Too Many for One Day?

CrossFitter turned Ironman shares bike advice

How Long It Takes to Walk a Mile

Should We Combine the Olympics and Paralympics?

• Search the site GO Please fill out this field.
• Newsletters

Should You Have Protein Before or After a Workout?

Protein is involved in several biological processes, including hormone production, immune function, and many enzymatic reactions. It's also vital for muscle growth and repair, making it the focus of many fitness-minded individuals. Physical activity induces muscle protein breakdown, but the amino acids in dietary protein support muscle repair by acting as the building blocks for muscle tissue.

Adequate protein intake helps preserve lean muscle mass, especially in those who workout regularly. But does the timing of protein intake affect its impact? Should you eat protein before or after workout sessions? There is no concrete evidence that supports one over the other, but pre- and post-workout protein both offer benefits. Your ideal timing may depend on your overall needs and fitness goals.

Milan_Jovic / Getty Images

How Much Protein Do You Need When Exercising?

The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight. However, that number is often misinterpreted as the recommended optimal intake when it's actually the minimum required to prevent the loss of lean body mass. Most people, especially those who exercise, need significantly more than that.

In a joint statement, the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend that physically active adults consume 1.2-2 g of protein per kg of body weight. The International Society of Sports Nutrition (ISSN) suggests that resistance training increases daily protein needs even more, to 2.3–3.1 g per kg.

Exercise puts a great demand on the body, tearing and breaking down muscle tissue. That's where protein comes in. Protein's amino acids act as building blocks in the body, repairing and growing muscle tissue. Several factors affect your overall protein needs, but a registered dietitian nutritionist can help you determine a protein goal to optimize your health and muscle growth .

What Is the Anabolic Window?

The anabolic window, sometimes called the metabolic window, is the time after a workout when the body is believed to be most receptive to nutrients for muscle repair and growth. It's believed that consuming high-quality protein and carbohydrates during this timeframe can maximize recovery by replenishing depleted glycogen stores and promoting muscle protein synthesis.

Many people emphasize the importance of consuming a post-workout meal within 30 minutes of a workout, but the research is mixed. While some studies suggest that immediate post-exercise nutrition can enhance muscle recovery, others indicate timing may be unimportant. The anabolic window is significantly under-researched, leading experts to believe it is more of a guideline for nutrient timing rather than definitive science.

While the anabolic theory is still up for debate, it can encourage a well-balanced diet and sufficient nutrient intake throughout the day. Its emphasis on protein intake can ensure individuals eat enough protein to effectively support muscle growth and recovery. Still, factors like exercise type, intensity, and genetics can influence the significance of the anabolic window between individuals.

Benefits of Having Protein Before a Workout

Over recent years, fasted exercise has become a common strategy for maximizing fat oxidation in weight loss efforts. While the research regarding its effectiveness is still inconclusive, many athletes—around 63%—include this type of training in their schedules. Eating protein before a workout can be an effective nutritional strategy for individuals who struggle with fasted exercise. It limits the carbs in your system during training while also keeping hunger at bay.

Researchers found that pre-workout protein intake doesn't appear to increase resting energy expenditure, but doses of up to 40 g don't seem to hinder fat oxidation. Plus, consuming protein before hitting the gym ensures protein stores are stocked and ready to support muscle protein synthesis when the time comes.

Benefits of Having Protein After a Workout

Consuming protein after a workout offers a host of benefits, starting with its role in muscle protein synthesis. Research has found that consuming protein within the immediate and prolonged post-exercise recovery window can support the adaptive response seen in skeletal muscle. Exhaustive resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Therefore, providing your system with a protein source after a workout can facilitate greater muscle gains over time.

Post-workout protein can reduce markers of muscle damage and inflammation , enhance the recovery process, and prepare you for your next workout. Plus, for those pursuing weight loss, eating a protein-rich meal after training can promote satiety and help moderate food intake between meals.

Is Protein Better Before or After Exercising?

The decision to eat protein before or after exercising depends on your training goals, workout schedule, and personal preferences. Many variables affect muscle recovery, and research regarding those variables is lacking. For example, ideal timing may vary depending on training intensity, digestion capabilities, and the protein source. A high-fat or highly-seasoned protein may require a significant blood supply to digest, pulling blood supply away from working muscles during exercise.

That said, available science suggests that consuming enough protein daily may be more important than timing. A registered dietitian nutritionist can offer support for those navigating the various factors affecting protein needs and optimal intake timing.

How To Meet Your Daily Protein Goals

Getting enough protein is essential for overall health, muscle growth, and weight management. Protein is found in various sources, including:

• Poultry and beef, which are good sources of iron
• Seafood, which can be a good source of omega-3 fatty acids
• Dairy products like Greek yogurt , cottage cheese , and milk, which offer essential nutrients like calcium and vitamin D
• Beans and legumes
• Soy-based foods like edamame and tofu

Many experts recommend including various protein sources to ensure a broad spectrum of nutrients, but it can be challenging to eat enough protein. Protein supplements can help bridge the gap between dietary intake and nutritional needs. Several protein powders are low in carbohydrates and fat, allowing consumers to increase their protein intake without skewing their other macronutrients .

Be mindful of your portion size, and remember that supplements are not meant to replace meals regularly but instead bridge gaps in nutritional intake as needed.

A Quick Review

Protein is a major player in maintaining overall health. It's involved in hundreds of biological processes, including those that support immune function and muscle health. Protein intake has been linked to improved muscle repair and recovery in those who exercise, but the verdict is still out on its optimal timing.

Protein offers many benefits before and after exercise, and the ideal timing may depend on personal preference. Digestion capabilities, workout intensity, and training goals may all influence the best time to eat protein.

Physical activity increases the average person's protein needs, making it challenging for some to meet their daily protein goals. While eating enough protein with whole foods alone is possible, busy schedules and dietary preferences can get in the way. Protein supplements, such as protein powders and bars, can help bridge the gap when needed.

A registered dietitian can break down the science behind your unique nutrition needs and offer guidance on effectively meeting those needs.

Carbone, JW, Pasiakos, SM. Dietary protein and muscle mass: Translating science to application and health benefit .  Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136

Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: Protein and exercise.   Journal of the International Society of Sports Nutrition . 2017;14(1):20. doi:10.1186/s12970-017-0177-8

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window?   Journal of the International Society of Sports Nutrition . 2013;10(1):5. doi:10.1186/1550-2783-10-5

Peeters WM, Cook LE, Page O. The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: A dose-response study.   Journal of the International Society of Sports Nutrition.  2023;20(1):2275006. doi:10.1080/15502783.2023.2275006

Rothschild JA, Kilding AE, Plews DJ. Prevalence and determinants of fasted training in endurance athletes: A survey analysis.   International Journal of Sport Nutrition and Exercise Metabolism . 2020;30(5):345-356. doi:10.1123/ijsnem.2020-0109

Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ . 2017;5:e2825. doi:10.7717/peerj.2825

Harvard Health Publishing. High-protein foods: The best protein sources to include in a healthy diet.

Related Articles

Exercise before homework?

If you're doing cardio, like eliptical, bike, or treadmill (something stationary) then you can think about whart you're coing to write ... jot some notes dow, usr the time to organize your thoughts. I personally use my cardio time to think about/work on problems I may be having, or organize my thoughts about something (even something simple like making up a grocery list).

When I was in college, I would be working on thermodynamics or heat transfer or fluid dynamics and just get to a point where I was stuck. It was like my mind was fogged over. I would be flustered. I would go for a run or lift or go to wrestling practice. After that wherever I was stuck, I would break through. Sometimes I would be in the middle of the run and the solution to my problem would come to me and I would really pick up my pace to get back to my dorm to work through the rest of the problem. I don't think working out before working on your essays would hurt at all. In fact it will probably help.

• All Categories
• 1.4M Health, Wellness and Goals
• 392.8K Introduce Yourself
• 43.7K Getting Started
• 260K Health and Weight Loss
• 175.8K Food and Nutrition
• 47.4K Recipes
• 232.4K Fitness and Exercise
• 412 Sleep, Mindfulness and Overall Wellness
• 6.5K Goal: Maintaining Weight
• 8.5K Goal: Gaining Weight and Body Building
• 73.2K Success Stories
• 152.9K Motivation and Support
• 7.9K Challenges
• 1.3K Debate Club
• 98.9K Social Corner
• 96.3K Chit-Chat
• 2.5K Fun and Games
• 3.6K MyFitnessPal Information
• 23 News and Announcements
• 1.1K Feature Suggestions and Ideas
• 2.5K MyFitnessPal Tech Support Questions
• Calorie Counter
• Community Guidelines
• Cookie Preferences
• Do Not Sell My Personal Information

© 2024 MyFitnessPal, Inc.

• Type 2 Diabetes
• Heart Disease
• Digestive Health
• Multiple Sclerosis
• Diet & Nutrition
• Health Insurance
• Public Health
• Patient Rights
• Caregivers & Loved Ones
• End of Life Concerns
• Health News
• Thyroid Test Analyzer
• Doctor Discussion Guides
• Hemoglobin A1c Test Analyzer
• Lipid Test Analyzer
• Complete Blood Count (CBC) Analyzer
• What to Buy
• Editorial Process
• Meet Our Medical Expert Board

Should You Eat Before or After a Workout?

A registered dietitian nutritionist shares her perspective

• Pre-Workout Strategies
• Fasting Beforehand
• Pre-Workout Food
• Post-Workout Nutrition
• Post-Workout Macronutrients
• Post-Workout Foods
• Macronutrient Timing

Using Supplements

• Considerations & Risks

When it comes to improving or maintaining physical fitness, your exercise routine is crucial to your progress. But did you know that nutrition is just as important?

How you fuel your body before and after a workout may differ between a personal record or a sports injury.

Research shows that nutrition significantly affects exercise performance, muscle recovery, and overall health. It's also clear that there is more than one way to optimize your pre-workout and post-workout nutrition.

No matter your fueling plan, all three macronutrients (carbohydrates, fat, and protein) must be included. Along with water and certain micronutrients , all macronutrients are necessary for performance and recovery.

This article covers pre- and post-workout nutrition strategies and includes information regarding hydration, timing, macronutrient ratios, food choices, and supplements.

vgajic / Getty Images

Pre-Workout Nutrition Strategies

Your body requires the proper nutrients to generate energy. Therefore, eating before a training session may give you the fuel you need to perform at your best.

It's important to note that some research on pre-workout nutrition has been conflicting, possibly because what works for some people doesn't work for others.

Trial and error is an often recommended tactic for figuring out the best pre-workout nutrition strategies for you. Just be sure to avoid new routines on important training days, like game days.

Macronutrient Ratios

There are three macronutrients : carbohydrates , protein , and fat. And the ratio of these macronutrients you eat before a workout is an important consideration for your energy levels and lean muscle mass recovery.

There isn't strong evidence that one ratio is better than others. However, a standard recommendation is a 3-to-1 ratio of carbohydrates to protein before a workout. That equates to a snack with about 15 grams of carbohydrates and 5 grams of protein. The following foods have this ratio:

• An apple plus a tablespoon of nut butter (almond, peanut)
• An apple plus a tablespoon and a half of sunflower butter
• One small Greek yogurt
• A slice of whole-grain bread with one tablespoon of hummus

Carbohydrates

It's well-established that carbohydrates are your body's number one energy source. Carbohydrates (or glucose ) used as fuel may come directly from a pre-workout meal, snack, or glycogen , a form of glucose stored in your liver and muscles.

While protein and fat also play an essential role in energy production during certain types of exercise, carbohydrates remain the go-to energy source.

Research shows that performance may improve following pre-exercise carbohydrate consumption. However, this effect may only apply to longer bouts of exercise. This means the need for pre-workout carbohydrates may increase as your exercise duration increases.

However, carbohydrates must also be available for resistance training and high-intensity interval training (HIIT). These tend to be high in intensity but short in duration compared to endurance workouts. Typically, short-term exercise is believed to be fueled by blood glucose , glycogen , and fat stores.

Meal and Snack Timing

Meal or snack timing is another crucial factor to consider for pre-workout nutrition. However, there isn't a clear consensus on the best time to eat before a workout.

Most research suggests that eating between one and four hours before a workout may be optimal. Eating too soon before exercise may increase the risk of mid-workout digestive troubles. Alternatively, eating too far out from exercise could leave you feeling easily fatigued.

A Word From Verywell

Play around with carbohydrate snacking around exercise to see what works best for you. Some people may perform better with a small amount of carbohydrates before exercise. Just remember to use carbs in moderation. A serving or two (15-30 grams) of carbs is usually plenty for pre- or post-workout for most people.

What Does Fasting Before a Workout Do?

Some people exercise fasted, or when they haven't eaten for a long time, as might be the case for those who exercise right after waking up in the morning.

Fasting is believed to change the macronutrients and energy stores your body uses during exercise. It may also lead to certain adaptations that could alter your fitness.

There may be both advantages and disadvantages to fasting before a workout.

How Fasting Changes What Fuel Your Body Uses

When you exercise after fasting, there isn't a readily available glucose source as when you eat before a workout. However, your body can adapt and find a different source of fuel.

According to research, your body increases lipolysis , or the breakdown of stored fat, when you exercise after fasting.

Like glucose, your body can readily make ATP (adenosine triphosphate) from fat. However, while your body can generate more ATP from fat, the process takes longer than glucose.

For some people, exercising in a fasted state may help reduce body weight due to the increased use of fat stores. However, there isn't strong evidence that fasting before working out will enhance fat-burning for everyone or all types of exercise.

Overall, whether you fast before a workout may come down to factors like when you workout (for example, first thing in the morning versus evening), the type of exercise you do, and food availability.

Pre-Workout Nutrition: Impact on Short vs. Long Workouts

Fasting before a long or intense workout may do more harm than good, at least according to some studies.

Initially, during a workout, your body may use glycogen stores for energy. However, only so much glycogen can be stored. Glycogen stores may deplete after about 90 minutes of exercise.

If you've fasted before a workout lasting longer than 90 minutes, your body must use other sources besides glycogen or blood sugar to produce energy.

When fat (or, in some cases, amino acids) is used instead of glucose or glycogen, the process of making ATP takes more time. This can leave you feeling fatigued in some cases.

Some research suggests fasting may only be appropriate for low-intensity or short-duration workouts. Fasting before a high-intensity or long-duration workout may inhibit proper recovery and lead to poor performance.

Advantages vs. Disadvantages of Pre-Workout Fasting

For some people, scheduling conflicts and other factors may leave no other option besides fasting before a workout. However, there are both advantages and disadvantages to consider regarding pre-workout fasting.

Possible advantages of pre-workout fasting include the following:

• You may burn more fat.
• You may lose weight.
• Acute and intermittent fasting may lead to specific metabolic adaptations, including possible improvements in blood lipids (e.g., lower cholesterol).

Possible disadvantages of pre-workout fasting include the following:

• You may experience fatigue .
• There are few reports of improved performance as a result of pre-workout fasting.
• Some studies show decreased muscle and endurance performance in those who fast.
• It may be more challenging to recover after training properly.

If I Fast Before Working Out, Should I Afterward?

While some proponents of fasting (especially intermittent fasting) say there are pros to fasting before and after a workout, science proves otherwise.

As previously mentioned, pre-workout fasting may be OK for some people, but it is also OK before certain types of exercise (like short-duration or low-intensity exercises). However, it's vital to replenish diminished nutrient stores after a workout, whether you fasted before or not.

When exercising in a fasted state, your body will most likely use glycogen and fat stores for energy. After the workout, glycogen must be depleted, and muscles must start to repair.

This is why it's recommended that you eat carbohydrates and protein after a workout, even if you didn't fast beforehand. Failing to eat after a challenging workout may result in decreased muscle and performance gains.

Pre-Workout Food Choices

With so many food options out there, it can be challenging to know what to eat before a workout.

When it comes to pre-workout food choices, some options may be better than others.

A combination of carbohydrates and protein is recommended before workouts. While carbohydrates will provide most of the fuel for your workout, protein will help jumpstart muscle repair afterward. Small to moderate servings of fat may also be included.

These recommendations apply to any active person, male or female, of any age.

Micronutrients (vitamins and minerals), which are also imperative to energy production and muscle recovery, should be included in pre-workout meals and snacks.

Research shows that all micronutrients are important to health and performance and that it's not necessary to emphasize some more than others.

Micronutrients are found in a variety of foods, both plant-based and animal-based, with whole foods containing more vitamins and minerals than ultra-processed foods .

With this information in mind, some ideas for pre-workout meals or snacks with an ideal ratio of carbs to protein include:

• Fruit and nut butter
• Greek yogurt topped with fruit or granola
• Oatmeal with fruit and nuts
• Toast topped with a hard-boiled egg or lean meat
• Peanut butter toast
• Pita and hummus
• Fruit smoothie with s a protein source (nut butter, yogurt, milk, pea or whey protein powder, etc.)
• Dried fruit and nuts

Remember, testing foods and meal timing before training is important to see what works best for you. Your pre-workout meal or snack should be easy on your stomach, so watch out for high-fiber or high-fat foods.

Hydration Before Exercise

Hydration should not be forgotten before exercise.

Drinking plenty of water before working out is thought to enhance your workout, reduce the risk of injuries, help your recovery, and prevent dehydration .

According to researchers, a lack of proper hydration may put extra stress on your heart and reduce your overall physical capacity.

To maintain adequate hydration, it's recommended that you drink water and other hydrating fluids before, during, and after working out.

Remember, too, that regular exercise may increase your hydration needs. As you exercise, you sweat to help regulate your body temperature. Sweating leads to fluid loss that must be replenished.

For proper hydration, it's recommended that athletes:

• Drink 16–20 ounces of water or a sports drink two to three hours before exercise.
• Drink an additional 7–10 ounces of water or a sports drink 10 to 20 minutes before exercise.
• Replace fluids as needed during exercise; drinking 7–10 ounces of fluid every 10 to 20 minutes is generally recommended.
• Hydrate post-exercise to correct any fluid loss (you can use urine color to indicate hydration).

Post-Workout Nutrition Principles

When you exercise, muscles and tissues become damaged, and your energy stores are depleted. This is where post-workout nutrition comes in.

Research shows that eating after exercise enhances muscle recovery , repair, and rebuilding. Post-exercise nutrition also helps restore glycogen stores.

Skipping meals or snacks after exercise may leave you feeling fatigued and irritated. Your muscles could also break down rather than rebuild.

Some researchers believe there is an " anabolic window of opportunity" in which protein should be consumed after a workout to prevent muscle breakdown.

An exact window has yet to be established, though. Some research suggests that the window is as short as 45 minutes to one hour post-exercise. However, other studies show that eating within five to six hours after a workout may still be beneficial, especially if food was eaten pre-exercise.

Remember that post-exercise nutrition goes well beyond just one meal or snack. Regular consumption of carbohydrates, lean protein, healthy fats, and micronutrients is important throughout recovery to prepare for the next workout.

Post-Workout Macronutrient Ratios

Similar to pre-workout nutrition, carbohydrates and protein remain essential in the post-workout period.

Carbohydrates are essential for restoring glycogen, while protein is the macronutrient needed for muscle repair and rebuilding.

For glycogen restoration and muscle repair, the International Society of Sports Nutrition recommends a ratio of 3-to-1 to 4-to-1 (carbohydrates-to-protein) after exercise.

These ratios may be adjusted depending on exercise intensity, duration, and goals. You would need even higher ratios of carbohydrates and protein after running a marathon compared to a regular workout. You may also eat more protein if you're hoping to build muscle .

More research is needed regarding the optimal timing of macronutrient intake after exercise. Various studies have demonstrated the benefits of eating carbohydrates and protein immediately, one hour, two hours, and three hours after exercise.

While fat stores aren't depleted during exercise, adding some healthy fats to your post-workout meal or snack may aid in your overall recovery process.

Optimal Post-Workout Foods

So, you've been told to eat protein and carbohydrates after a workout. But what exactly does that look like?

When choosing food sources of carbohydrates and protein, it's important to reach for whole or minimally processed foods as much as possible.

Research shows that a food-first approach is recommended for post-workout nutrition. Additionally, whole-food protein sources are recommended for their increased levels of amino acids and micronutrients needed for muscle repair and recovery.

Examples of whole-food, high-quality protein sources include lean meats, nuts and nut butter, eggs, legumes, and dairy products.

Some ideas for post-workout meals and snacks that include carbohydrates and protein (and fat) include:

• Oatmeal with peanut butter and fruit
• A piece of toast topped with cheese, lean meat, hard-boiled egg, or tuna salad
• Scrambled eggs with roasted vegetables
• Greek yogurt with fruit and granola
• Cereal with milk (option to add protein powder and/or fruit)
• Protein shake
• Sweet potato and baked chicken
• Hummus and crackers or toast
• English muffin or bagel with nut butter
• Brown rice and baked salmon or chicken

Does Macronutrient Timing Matter for Workouts?

There is often confusion surrounding the optimal timing of post-exercise meals and snacks. Unfortunately, research doesn't have a clear answer either.

Nutrient timing recommendations can range from immediately after a workout to several hours later.

While some research shows that muscles may be most sensitive to protein ingestion right after a workout, other studies have found that eating protein several hours after exercise can also be beneficial.

Other factors may also need to be considered, including if and when you ate before exercise. For example, if you fast before working out, you may need to eat as soon as possible post-exercise to aid recovery and avoid intense hunger pangs .

The time when you eat your post-workout meal or snack may depend on other factors as well. Many people have small windows to exercise before they return to work, take care of their children, or prioritize other obligations before food can be consumed.

The bottom line is it's important to eat after a workout, especially if it is long or intense. However, the window to consume carbohydrates and protein post-exercise appears to be large enough to fit most people's needs.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. 

When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Certain dietary supplements may complement your pre- and post-exercise nutrition.

Supplements may help fill in nutrient gaps that may be caused by certain diets (such as the vegan diet) or medical conditions. However, a food-first approach is recommended when possible.

Common ingredients found in supplements for athletic performance include the following, used alone or in combination with each other and other ingredients:

Performance supplements are often not tested in humans before they hit the market. Or, if these supplements are tested in humans, the trials are often small and short-term. Therefore, their effectiveness should be questioned.

Thousands of dietary supplements promise to enhance workouts. However, the research supporting their use is limited overall.

Evidence shows that certain supplements may benefit physical performance when used alongside a well-balanced diet and proper training program. These include:

• Beetroot or beet juice
• Beta-hydroxy-beta-methylbutyrate (HMB)
• Branched-chain amino acids (BCAAs)
• Iron (when iron deficiency anemia is present)
• Sodium bicarbonate
• Tart or sour cherry

These and other supplements may improve endurance, aid recovery, extend the time to exhaustion, and increase strength. However, there is no guarantee that supplements for performance will work for everyone.

If you decide to try supplements, be sure to talk with a healthcare provider regarding safety and dosage. It's also essential to look for reputable supplement brands that have been third-party tested whenever possible.

The following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins:

• Muscle building
• Weight loss

The use of these types of supplements is not advisable. 

Special Considerations and Risks

Supplement use should be individualized and vetted by a healthcare professional, such as an RD or RD or RDN , a pharmacist, or a healthcare provider. No supplement is intended to treat, cure, or prevent disease.

For some people, there are extra factors to consider when it comes to eating pre- and post-exercise nutrition.

People with certain medical conditions or at certain life stages (like pregnancy) will have additional concerns regarding what and when they eat surrounding their workouts.

For example, people with diabetes should check their blood sugar before and after exercise. It may also be necessary to check blood sugar during exercise to see if a mid-workout snack is needed. Blood sugar readings will determine whether it’s safe to work out and the amount of carbohydrates you should consume.

If you have kidney disease, work with a healthcare provider to determine proper protein goals during pre- and post-workout meals. While increased protein intake may be safe, some people with kidney disease need to eat smaller amounts of protein and other important nutrients for exercise.

Increased calorie intake is typically recommended during pregnancy . While exercise is also recommended during this precious time, pregnant people may need to eat more before and/or after a workout.

Regardless of your health status, hydration is always important when working out. However, some people require more fluids than others and should know the signs of dehydration .

Checking in with a healthcare provider before starting a new exercise routine is always a good idea. This is especially true if you have health conditions or take medications that may affect performance.

A Word About Exercise, Nutrition, Eating Disorders, and How to Get Help

Sometimes, exercise and diet plans can lead to disordered eating habits or even eating disorders .

Eating disorders can affect anyone. Several factors go into the development of an eating disorder, including biological, behavioral, psychological, and social factors.

Exercise and dieting often go hand in hand. Dieting for the purpose of weight loss has been shown to increase the risk of developing an eating disorder in some people.

If you're concerned that you (or a friend or family member) are at risk for developing an eating disorder, then it's vital to seek help as soon as possible. Eating disorder recovery involves help from loved ones and healthcare professionals.

You can find resources and qualified healthcare professionals through the National Eating Disorder Association (NEDA).

Studies show that pre- and post-workout nutrition play a critical role in your exercise routine. While pre-workout nutrition sets you up for a high-performance workout, post-workout nutrition helps you recover and build muscle.

It may be okay to fast before certain types of exercise, such as short or low-intensity workouts, but long or intense workouts typically require a pre-workout meal or snack.

After exercise, eating within six hours is recommended, but some people may find more benefits from eating right away.

Macronutrient ratios and dietary supplements are other factors to consider surrounding your workouts.

Depending on medical conditions, some people may need to make additional adjustments to their pre- and post-workout nutrition.

Talk with a healthcare provider to learn more about what to eat before or after a workout.

Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance .  Nutrients . 2014;6(5):1782-1808. doi:10.3390/nu6051782

Rothschild JA, Kilding AE, Plews DJ. What should I eat before exercise? Pre-exercise nutrition and the response to endurance exercise: current prospective and future directions .  Nutrients . 2020;12(11):3473. doi:10.3390/nu12113473

Hargreaves M, Spriet LL. Exercise metabolism: fuels for the fire .  Cold Spring Harb Perspect Med . 2018;8(8):a029744. doi:10.1101/cshperspect.a029744

Zouhal H, Saeidi A, Salhi A, et al. Exercise training and fasting: current insights .  Open Access J Sports Med . 2020;11:1-28. doi:10.2147/OAJSM.S224919

Hargreaves M, Spriet LL. Skeletal muscle energy metabolism during exercise [published correction appears in Nat Metab. 2020 Sep 10;:].  Nat Metab . 2020;2(9):817-828. doi:10.1038/s42255-020-0251-4

Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes .  Nutr Rev . 2018;76(4):243-259. doi:10.1093/nutrit/nuy001

Academy of Nutrition and Dietetics. Timing your pre- and post-workout nutrition .

Ghazzawi HA, Hussain MA, Raziq KM, et al. Exploring the relationship between micronutrients and athletic performance: a comprehensive scientific systematic review of the literature in sports medicine .  Sports (Basel) . 2023;11(6):109. Published 2023 May 24. doi:10.3390/sports11060109

Judge LW, Bellar DM, Popp JK, et al. Hydration to maximize performance and recovery: knowledge, attitudes, and behaviors among collegiate track and field throwers .  J Hum Kinet . 2021;79:111-122. doi:10.2478/hukin-2021-0065

Academy of Nutrition and Dietetics. Hydrate right .

Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R's framework of nutritional strategies for post-exercise recovery: a review with emphasis on new generation of carbohydrates .  Int J Environ Res Public Health . 2020;18(1):103. doi:10.3390/ijerph18010103

Vliet SV, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption .  Nutrients . 2018;10(2):224. doi:10.3390/nu10020224

Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations [published correction appears in PeerJ. 2017 Aug 1;5:].  PeerJ . 2017;5:e2825. doi:10.7717/peerj.2825

Kerksick C, Harvey T, Stout J, et al. International Society of Sports Nutrition position stand: nutrient timing [published correction appears in J Int Soc Sports Nutr. 2008;5:18].  J Int Soc Sports Nutr . 2008;5:17. doi:10.1186/1550-2783-5-17

Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit .  Nutrients . 2019;11(5):1136. doi:10.3390/nu11051136

Lundsgaard AM, Fritzen AM, Kiens B. The importance of fatty acids as nutrients during post-exercise recovery .  Nutrients . 2020;12(2):280. doi:10.3390/nu12020280

Burd NA, Beals JW, Martinez IG, Salvador AF, Skinner SK. Food-first approach to enhance the regulation of post-exercise skeletal muscle protein synthesis and remodeling .  Sports Med . 2019;49(Suppl 1):59-68. doi:10.1007/s40279-018-1009-y

National Institutes of Health - Office of Dietary Supplements. Dietary supplements for exercise and athletic performance - fact sheet for consumers .

Or F, Kim Y, Simms J, Austin SB. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults .  J Adolesc Health . 2019;65(4):455-461. doi:10.1016/j.jadohealth.2019.03.005

Centers for Disease Control and Prevention. Diabetes - get active!

Isaka Y. Optimal protein intake in pre-dialysis chronic kidney disease patients with sarcopenia: an overview .  Nutrients . 2021;13(4):1205. doi:10.3390/nu13041205

The American College of Obstetricians and Gynecologists. Exercise during pregnancy .

National Institute of Mental Health. Eating disorders .

Memon AN, Gowda AS, Rallabhandi B, et al. Have our attempts to curb obesity done more harm than good? .  Cureus . 2020;12(9):e10275. doi:10.7759/cureus.10275

By Brittany Lubeck, MS, RDN Lubeck is a registered dietitian and freelance nutrition writer with a master's degree in clinical nutrition.