If you’re one of those people who regularly goes to the gym, you might find yourself in a dilemma: Is it better to eat before or after a workout session? Well, you are not alone.

Both pre- and post-workout meals come with their own benefits, but the timing and structure of these meals can significantly impact your performance and recovery.

India Today Talks to experts who tell you what’s better.

How does eating before a workout help?

If you follow celebrity workout routines, you must know how some people like to drink a bottle of protein shake, or maybe have a protein bar or smoothie, before hitting the gym. Why?

Madhura Parulkar Behki, lead nutritionist and dietician, Cult Transform (integrated health platform), explains, “Food helps the body in various ways, such as increasing energy levels, aiding better recovery, preventing muscle loss and Controlling blood sugar. While carbohydrates replenish glycogen stores before a workout and provide quick energy for the muscles, protein prevents muscle breakdown and supports muscle synthesis during and after exercise.

Madhura advises that it is best to eat a complete meal containing carbs, protein and fat two or three hours before exercising. And if you are someone who struggles to find time for an elaborate meal, you can have it at least 30-45 minutes before your workout to boost your energy levels and avoid any discomfort in your stomach. Can opt for simple carbs.

How does eating after a workout help?

On the other hand, post-workout meal is all about recovery. After a workout, your muscles need repair and replenishment, and this is where proper nutrition comes in.

“Exercise depletes glycogen stores and eating post-workout helps restore them,” says Deepali Sharma, clinical nutritionist at CK Birla Hospital, Delhi. It also aids muscle repair, promotes protein synthesis, and reduces inflammation and dehydration that occurs during exercise.

However, she also suggests that the post-workout meal should be eaten within 60 minutes of exercise, during the “anabolic window,” where the body is most receptive to absorbing nutrients. A diet rich in protein, complex carbohydrates and antioxidants works best during this period.

How important is hydration?

When it comes to recovery, hydration is just as important as nutrition.

Shivangi Borkar, head of the physiotherapy department at PD Hinduja Hospital and MRC Mahim, Mumbai, advises, “Hydrate by drinking 700 ml of water 2-3 hours before working out. Drink half a cup of water every 15 minutes during exercise. After your workout, eat or drink something within an hour to help muscles recover and rebuild. Drink at least 700 ml of water after a workout, adjusting for body size and weather. For workouts longer than 60 minutes, consider a sports drink to balance electrolytes.

You can drink two or three glasses of water before workout. If it’s 15-30 minutes before one, you should aim to drink a glass to avoid any bladder discomfort during exercise.

“During a workout, drinking water with some salt and sugar is perfect for restoring essential electrolytes. One can also try kokum water or coconut water, but make sure to sip it instead of swallowing it. Aim to drink three or four glasses of water post-workout to stay well-hydrated,” says Madhura.

Fasted and fed exercise produce different responses

A balanced diet can help enhance performance, aid muscle growth, and even lead to better recovery after a workout.

You may find it surprising, but what you eat before and after a workout can have a significant impact on your body’s physical response and overall performance.

“When it comes to fasted exercise, there will be less glycogen stores, and the body ends up oxidizing fat, leading to fat loss. There is also a risk of protein catabolism and muscle loss as exercise intensity and duration increases. Sometimes, this can also affect energy levels and result in poor results,” says Madhura.

On the other hand, feeding can help enhance exercise performance, aid muscle growth, and even help with better recovery after a workout.

“Fed exercise provides stable, higher energy levels, supports muscle growth, and improves athletic performance, especially during high intensity or cardio workouts. Each approach offers different goals depending on the type of workout,” Deepali adds.

So, is eating before a workout better than eating after?

The answer depends on your fitness goals and how your body reacts to food, around exercise:

• If your goal is performance (strength and endurance): A balanced pre-workout meal can help you work harder during your workout, leading to better results over time.
• If your focus is on muscle growth and recovery: Prioritizing a post-workout meal can help your muscles rebuild and get stronger, especially after a resistance training session.
• If you are looking to lose weight: Keep track of your total calorie intake. Eating both before and after a workout can consume excess calories, so plan your meals wisely. You can consider having a small snack before your workout and a balanced meal afterward.