If you follow certain self-proclaimed fitness gurus on social media, you might have heard the claim that exercising on an empty stomach can help you burn more fat.

However, according to Abby Langer, a dietitian in Toronto, it’s a misconception that working out in a fasted state can enhance performance or increase calorie burn.

“Research indicates that there isn’t a significant difference in terms of gains,” she explained.

So, should you load up on protein and carbs right before a workout? Not necessarily. Here’s a breakdown of when and how you should eat before, after, or even during a workout, with experts emphasizing that the quality of your diet is more important than timing.

Why Eating Before Exercising Matters

Food provides the energy your body needs for a successful workout. However, consuming too much too close to exercise can be problematic.

“During exercise, blood flow shifts from organs like the stomach to the muscles,” said Langer, author of “Good Food, Bad Diet.” Eating a large meal before working out can disrupt digestion, leading to discomfort or nausea.

Meals high in fat, protein, or fiber take longer to digest than carbs. Langer recommends a carb-rich meal two to three hours before intense exercise to avoid digestive issues.

“You don’t want to eat a big steak right before playing hockey,” she advised.

For early morning or pre-dinner workouts, a snack like a banana with peanut butter or yogurt with fruit can provide the necessary energy. You can then refuel with a full meal post-workout.

Post-Exercise Nutrition

Contrary to popular belief, you don’t need to consume a protein shake immediately after a workout to maximize muscle growth, according to Langer.

For most individuals, the so-called “anabolic window” isn’t as critical as commonly thought. Consistently including protein in your meals is more important for muscle repair and maintenance.

Krista Austin, a physiologist, recommends a high-protein snack if you can’t have a full meal within an hour after exercise to prevent overeating due to excessive hunger.

Instead of fixating on nutrient timing, focus on maintaining a balanced diet throughout the day. Austin suggests following the USDA’s My Plate guidelines for simplicity and health.

Should You Eat During Exercise?

Most individuals who maintain adequate nutrition throughout the day won’t require food during a workout, unless it’s a prolonged, intense session.

“Nutrition should be simple,” Austin emphasized. “Consistently eat throughout the day and prioritize health over complex nutrient timing strategies.”

EDITOR’S NOTE: Albert Stumm covers wellness, food, and travel. Discover more of his work at https://www.albertstumm.com