Should I eat before I work out

Sources:

Whether you should eat before working out depends on various factors, including personal preference, type of exercise, and goals.

Key Points on Eating Before Working Out:

  1. Fat Oxidation: Exercising fasted (on an empty stomach) doesn't significantly affect fat oxidation for short periods. Insulin inhibits fat burning, but the impact of eating before exercise is not substantial in the short term 1.

  2. Performance Levels: Eating before exercise can enhance performance for high-intensity activities since carbs are a quicker fuel source. However, for lower-intensity activities or fat utilization, being in a fasted state can be beneficial. Training fasted or fed should align with the type of activity and personal tolerance for gastric distress 2 3.

    Fasted Exercise

    Andrew discusses whether or not exercising on an empty stomach leads to more fat burning. While insulin inhibits the process of burning fat in the cell, studies have shown that eating before exercise doesn't seem to affect fat oxidation, at least for short periods of training. However, the types of exercise and the timing of eating can play a role in the amount of fat that is oxidized during exercise.
    Huberman Lab
    How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21
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  3. Individual Preferences: The choice to train fasted or fed is highly individual. Some people perform better fasted, while others need to eat something beforehand, especially for resistance training. Personal experimentation is crucial to determine what best supports your workout and avoids discomfort 4 5.

  4. Neural Energy and Hydration: Consuming food requires neural energy for digestion, which might detract from exercise performance for some people. Hydration and electrolytes can support both focus and physical work, allowing you to train effectively even in a fasted state 6 7.

Recommendations:

  • Listen to Your Body: Experiment with both fasted and fed workouts to see what feels better for you.
  • Hydrate and Use Electrolytes: Ensure proper hydration and consider taking electrolytes to maintain energy and focus during workouts.
  • Match Food to Activity: If you choose to eat, opt for easily digestible foods and give yourself sufficient time before exercise to avoid gastric discomfort.
  • Meal Timing: Particularly for resistance training, having a balanced diet the evening before can supply necessary glycogen without needing to eat immediately before a workout 1.

Finding the optimal strategy requires personal experimentation and adjusting according to your specific workout routine and goals.

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