When and how to eat right if you are exercising

Others, however, say it's important to have a snack right before a workout. But what do experts say about it? It turns out it's not so clear-cut, reports phys.org.

The arguments in favour of eating before a workout

Our bodies need calories as a source of energy. If you eat a heavy meal just before exercise, the blood your muscles need will go to your stomach for digestion, which can cause discomfort or nausea - especially if the meal was heavy (high in fat, protein or fibre).

• Tip: favour light carbohydrates, taking 2-3 hours between your meal and an intense workout to give your body time to digest everything. For example, eat a banana with peanut paste or yoghurt with fruit. This will give you energy, and then you can have a full lunch or dinner after your workout.

Should you eat after exercise?

Probably yes. At the very least, you should replenish your nutrient stores to support your body's recovery.

• Post-exercise protein is often recommended for muscle growth and recovery, but "running for a protein shake right after the finish line" to "catch the anabolic window" is a myth. For most people, it's more important to make sure you eat a balanced diet throughout the day, getting enough protein at each meal (about 25-30 grams, depending on individual factors).
• If it's not soon enough to have a full meal after training, you can have a small protein-carbohydrate snack to avoid feeling very hungry and then overeating.

Should I eat while exercising?

Experts say that in most cases, eating in the middle of an exercise session is not necessary, especially if it lasts up to an hour. The exception is marathon runners or those who train for more than 60 minutes at high intensity. Then a carbohydrate snack or sports gel can help maintain energy.

Which is more important: when or what?

Nutritionists emphasise that the overall quality of the diet is often more important than the specific timing of meals. Many people place a lot of importance on a 'precise schedule', but in reality the key to success is to eat a balanced diet with sufficient protein, vegetables and carbohydrate sources throughout the day.

So, if you exercise early in the morning and don't have time to eat breakfast, you can get by with a light carbohydrate snack. Those who work out in the afternoon or evening should either eat a good meal a couple of hours before exercise or, if you can't, choose something quickly digestible. After exercise, it is important to eat moderately: have a snack or go straight to a full meal.

Conclusion: it is not necessary to make the "timing" of meals too complicated. The main thing is a healthy overall diet that helps the body to recover and feel good throughout the day.