Is it better to exercise before or after eating?

There are several concerns athletes have about their exercise routines, especially regarding the number of repetitions or their intensity. However, a recurring concern is whether it is better to exercise before or after eating.

This topic is especially relevant for those looking to perform at their best during physical activity, as the ideal time to train can significantly influence performance.

It is a common concern, particularly for those who train close to mealtime or just after eating, since the body's condition changes once digestion has started compared to the moments before beginning to eat.

But, what is better, to train before or after digestion has begun? Is it advisable to eat before or after exercising?

Is it more advisable to exercise before or after eating?

Although much has been written about whether it is better to eat before or after exercising, the truth is there is no single answer because it depends on several factors and each individual case.

For each type of training, it is better to do it before or after in varying proportions and with spaced time margins. For example, for people who are overweight, it is best to start the day exercising on an empty stomach. This way, the body uses more fat reserves.

However, breakfast is important to maintain normal blood sugar levels, which helps prevent metabolic disorders.

An important aspect is that nutrient absorption increases when training on an empty stomach. This happens because the body increases its capacity for nutrient and vitamin absorption after exercise, as muscle groups need them to complete their development.

This means the best time to exercise would be before eating, so the body better absorbs vitamins after finishing the exercise routine.

This applies to strength and muscle-building exercises. But what about aerobic exercises? Is it good to exercise before eating, or is it preferable to do so afterward?

In this case, the situation changes a bit. For example, if we are about to do an activity like indoor cycling, characterized by its high intensity and continuous movements on the bike, we will need an energy boost before starting to avoid subjecting the body to such a drastic level of fatigue.

And it should not be forgotten that, although the body is subjected to physical workload, one should avoid exhaustion.

In these cases, the ideal is to consume a nutrient-rich food half an hour before starting to train (a banana is ideal) so the body has the necessary energy to train at maximum level from the start.

Based on this example, we can say that yes, it is good to exercise after eating, but in very moderate amounts and after allowing enough time to reduce the risk of indigestion.

Does physical condition influence the choice of the ideal time to train?

Just as the type of exercise influences whether it is better to train before or after eating, the fitness level of the athlete training is also relevant to determine the ideal time to exercise.

It will be different if we talk about a physically active person who trains regularly, compared to someone who trains less frequently.

For example, as mentioned before, it is better for overweight people to train before eating. If they exercise on an empty stomach, the body will be surprised by a strong and unexpected workload. This will promote the use of fat reserves and their transformation into energy since blood sugar levels are not yet regulated. In this example, the health benefit is clear.

On the other hand, if exercising after eating, blood sugar levels have already stabilized and the body will not experience that surprise effect.

This does not mean the body does not benefit from exercise, but it will not surprise the organism as it does when nothing has been ingested so far that day.

Therefore, should you eat before or after exercising? Generally, it is best to eat afterward, although for the most strenuous routines or those requiring outstanding physical effort, it is important to consume some food that provides the body with what it needs to face the upcoming effort.

In fact, what makes foods like bananas a perfect solution for training is that they are fat-free foods that provide the body with just the right amount of nutrients without impairing performance.

This helps the athlete perform beyond their own expectations and reach their maximum capacity.

It should be remembered that just as it is important to help the body maintain a constant level during routines, it is also important to provide the nutrients needed to perform properly. Otherwise, exercises will be less productive if the body is not in a condition to meet the demands of the activity, which can lead to health problems.

Conclusions about the best time to train

Although in certain cases it is recommended to eat before training, it is usually advisable to eat afterward to meet the body's needs due to the wear caused by the routines.

When exposed to physical effort, the body enters a catabolic process in which energy reserves are depleted, muscle fibers are broken down, and water levels decrease. That is why it is important to stay hydrated during exercise and eat healthily after routines, as it is necessary to end the catabolic state to start a recovery process.

The body will be much more receptive after training and will have a greater capacity to absorb nutrients immediately after physical exercise.

This capacity is significantly lower before training, so from a nutritional point of view, it is best to eat after training or at least mostly after finishing routines.