Should i workout then eat breakfast

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The early bird gets the worm, but what does the early-morning exerciser get? A lot, apparently. Working out before breakfast isn't just a great way to hit your fitness goals first thing in the morning—some research has associated the practice with unique benefits that you might not get by working out at other times of day. Before we dive into those benefits, some caveats must be noted. Many studies exploring exercise and time of day are limited to small human trials or mouse studies—meaning that their conclusions aren't necessarily definitive.

Additionally, lots of the findings are conflicting. There are some debates you and your buddies will never settle. The question of the day remains preferential: Is it better to eat breakfast before or after a workout? But research has taken a stance. The premise: Breakfast is billed as the most important meal of the day—but you may want to hold off on eating it until after your daily workout.

The set-up: The researchers recruited 28 healthy, active men and tweaked their daily diets to include 50 percent more fat and 30 percent more calories to enhance the effect. The men were then broken into three groups. The first group endured no exercise at all, while the other two groups were both given grueling morning exercise routines. If you don't eat, you might feel sluggish or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Emphasize carbohydrates for maximum energy.

And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach. Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:.

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy you need to keep feeling strong throughout your workout. 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 prevent distracting hunger pangs.

If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:. Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates. Keep in mind that the length and intensity of your activity will determine how often and what you should eat and drink.

For example, you'll need more energy from food to run a marathon than to walk a few miles. And try not to include any new products in your diet before a long-duration sports event. It's best to have previous experience to see how your system handles the food. When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimal performance. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.