You may have heard conflicting opinions about the timing of eating around workouts. Should you exercise on an empty stomach? Load up on proteins or carbs before a workout? What about after exercise?

Timing matters. There are optimal times to eat before, during and after exercise. This is especially true when you’re trying to lose weight.

Pre-workout target: Eat between 30 to 60 minutes before exercise

“About 30 to 60 minutes before your workout, try to have a small snack that's easily digestible and has a good source of carbohydrates to fuel your energy levels,” says bariatric nutrition therapist Erin Eilers. “This will help get you through your workout.”

Carbohydrates are essential because the body uses stored energy first when exercising. Once this energy is depleted, the body begins to break down muscle instead. 

Healthy pre-workout options: 

• Banana.
• Hard-boiled egg.
• Low-fat string cheese or cottage cheese.
• Half of a protein shake or protein bar.
• Light Greek yogurt.
• Rice cakes.

Avoid high-fat and high-fiber foods like nuts before a workout, as they take longer to digest and may cause sluggishness.

“Eating a full meal two or three hours before a workout with a good serving of carbs is also okay,” adds Eilers. “It depends on the person and what they can tolerate before exercise. The important thing is, whether a meal or a snack, adjust your timing, type of food and the amount to give your body the fuel it needs.” 

During workouts

For workouts under 60 minutes, no additional fuel is needed beyond the pre-workout snack.

For exercise lasting longer than 60 minutes, such as extended cardio or strength training, the American Heart Association recommends consuming 30 to 90 grams of carbohydrates per hour. A banana or energy chews are a good, quick option.

After workout target: Eat within 30 minutes

“Replenishing energy after a workout is important,” says Eilers. “Ideally, it should be something that has both protein, complex carbs and some healthy fats. A protein source within the first 30 minutes, or a well-rounded meal 30 to 60 minutes afterward, is optimal. Your body needs that fuel to help replenish those carbohydrate stores that were utilized during exercise.”

If a full meal isn’t possible, a protein shake or bar is acceptable. For people trying to lose weight, a protein shake is one of the most beneficial post-workout options.

Stay hydrated

Staying hydrated throughout the day is essential for good health, including during exercise. Aim for at least 64 ounces of clear, sugar-free fluids daily. Although protein drinks and protein waters contain water, they don't count toward the 64-ounce hydration goal. 

During high-intensity exercise, replenish electrolytes afterward with sugar-free options like Gatorade Zero or Sugar-Free Liquid IV. 

“While hydration supports satiety and is necessary for processing high protein intake (kidneys filter out waste products from the body breaking down protein), drinking more water alone doesn't directly cause weight loss unless it helps with portion control,” adds Eilers. “For people on weight loss medications like GLP-1s, drinking water before meals may be discouraged if it causes excessive fullness, preventing adequate nutrient intake.”

Maximize weight loss with strength training and muscle preservation

A healthy mix of both cardio and strength training is essential for maximizing weight loss. Strength training is particularly important because adequate protein intake, combined with exercising the muscles, helps preserve muscle mass during weight loss. 

“Without sufficient protein intake and strength training, people are at a higher risk to lose muscle mass along with fat, which decreases metabolism and makes continued weight loss harder,” says Eilers. “This is often why weight loss plateaus occur. This is especially critical for people on weight loss medications like GLP-1s. In our clinic, our providers may not increase doses if patients aren't eating enough protein and we see that they are losing too much muscle mass on their InBody scan.”

The Nebraska Medicine Bariatrics Center uses InBody testing every six months to monitor muscle mass and adjust protein goals accordingly, also calculating basal metabolic rate (BMR) to help determine calorie needs.

Simplicity and mindset over timing

Rather than overcomplicating nutrition timing, focus on what you eat and how much, and maintain consistency throughout the day. 

“The key is understanding why you are eating,” Eilers says. ”Is it physical hunger or emotional hunger from boredom, stress, sadness or anxiety? Nutrition should be enjoyable and goal-oriented rather than restrictive. The goal is shifting your mindset to make nutrition sustainable and positive.”