Eating Before or After a Workout? We Finally Have an Answer (and It’s Not What You Think)

I used to treat eating before or after a workout like a test I couldn’t quite pass. One week I’d show up to Pilates on an empty stomach because I’d read that fasted workouts burn more fat. The next week, I’d chug a smoothie five minutes before HIIT class and wonder why I felt like passing out halfway through jumping jacks.

Somehow, fitness advice started to feel more confusing than helpful. Eat this, not that. Eat now, but not too soon. Protein first, but also not too much. It was exhausting.

Eventually, I stopped listening to the noise, and started listening to my body instead.

The myth of the “perfect” fitness routine

In wellness spaces, there’s so much pressure to get it right: the timing, the macros, the protein powders, the supplements. But what I’ve learnt is that there’s no one-size-fits-all solution, especially when it comes to eating before or after a workout.

Once I dropped the idea of a “perfect” routine, I started noticing real cues. I had more energy when I ate something light before working out. I recovered faster when I didn’t skip post-workout meals. I even started sleeping better.

And just like that, everything began to shift, not just in my body, but in my mindset.

Why I gave up fasted workouts (and guilt)

For years, I treated fasted workouts like a badge of honor. I’d read somewhere that fasted workouts burn more fat, so I’d roll out of bed, throw on leggings, and hit the gym with zero fuel, not even water. I told myself it was “disciplined.” In reality, I was just depleted.

Eventually, burnout caught up to me. I was tired mid-workout, moody post-workout, and still not seeing the results I wanted. So, I experimented. A banana before spin class, toast with almond butter, or even just oat milk in my coffee.

The result was immediate clarity. I didn’t feel weighed down or bloated, I felt fueled. My strength came back. My motivation returned. And the gym stopped feeling like a punishment.

Refueling self-respect not an option

Just like pre-workout food helped me show up better, post-workout meals helped me stay there. I used to treat food after a workout like something I had to “earn.” But nourishing myself wasn’t indulgent, it was healing.

Some days, it was a big bowl of veggie stir-fry. Other times, a smoothie with chia seeds and oat milk. It wasn’t complicated, but it was intentional.

Once I started treating post-workout eating as an act of self-care instead of damage control, everything improved. My energy, my mood, my sleep, and most importantly, my relationship with my body.

Learning to tune in (not just track everything)

I used to rely on apps, macros, and meal plans to tell me what and when to eat. But eventually, I began asking myself how I actually feel. Was I satisfied or still hungry? Energized or foggy? Was I listening to my body, or micromanaging it?

Eating before or after a workout became less about fuel and more about trust. I started noticing how I felt before, during, and after. I stopped eating from fear and started eating from intention.

And that shift didn’t just help my workouts, it helped my confidence.

So… should you eat before or after a workout?

It depends on you.

Some mornings, I wake up starving and need something light before moving. Other days, I hydrate, stretch, and eat afterward. Some workouts are slow and meditative, others are intense and sweat-inducing, and how I fuel shifts accordingly.

The point is not perfection. It’s presence. It’s support. It’s creating a routine that nourishes your body and fits your life.

We focus so much on what we’re eating, but not enough on why. For me, eating around workouts used to be rooted in fear, fear of not doing it right, of gaining weight, of not doing enough. But now, It’s rooted in joy, strength, and trust.

So if you’re still wondering whether eating before or after a workout is better, start by asking your body. She probably already knows