What to eat before and after exercise

Many people who exercise regularly are torn between training on an empty stomach and eating a heavy meal beforehand. After training, they come across conflicting advice about what to eat. In this article I share the basic principles and practical examples of eating around training.

Eating before training

The aim of pre-training nutrition is to have enough energy during exercise and to avoid stomach discomfort.

Timing

• 2-3 hours before: A balanced main meal containing carbohydrate, protein and some fat.
• 30-60 minutes before: A small, easily digested snack that is mainly carbohydrate and low in fat and fibre.

Examples

• 2-3 hours before: Bulgur pilaf with chicken and salad; a wholemeal sandwich with cheese and tomato; a bowl of oats, milk and fruit.
• 30-60 minutes before: A banana; a few dates; a slice of bread with honey; a small bowl of yoghurt.

Very fatty, fried and high-fibre foods can slow digestion, so they are generally not recommended close to training. Since what works varies from person to person, it is important to try different options on training days and find what suits you.

During training

For moderate-intensity sessions lasting less than an hour, water is usually enough. For longer, more intense sessions, especially in hot weather, drinks containing carbohydrate and electrolytes or easily digested snacks may be considered. This need varies with the type of training and the individual.

Eating after training

The aims of post-training nutrition are to replace the energy used, support muscle recovery and make up for fluid lost.

Key components

• Protein: Plays a role in repairing muscle tissue. Eggs, yoghurt, milk, cheese, chicken, fish, legumes and tofu are good sources.
• Carbohydrate: Helps replenish muscle glycogen stores. Whole grains, potatoes, fruit and legumes are good choices.
• Fluids: Fluid lost during training needs to be replaced. Drinks such as water and ayran help meet this need.

Examples

• A bowl of yoghurt with oats and fruit,
• Ayran and a wholemeal cheese sandwich,
• Menemen (Turkish scrambled eggs with tomatoes and peppers) and wholemeal bread,
• Oven-baked salmon, boiled potatoes and vegetables,
• A chickpea and vegetable bowl with bulgur.

Practical tips by training time

Early morning training

If you head out to train as soon as you wake up, a light snack such as a banana or a few dates may be enough. You can have a balanced breakfast after training.

Lunchtime training

Have a small snack between breakfast and lunch, then eat your lunch after training. Preparing your meal in advance and taking it with you saves time.

Evening training after work

If there is a long gap after lunch, have a snack 1-2 hours before training (for example, yoghurt and fruit, or wholegrain crackers and cheese). Eat your dinner after training.

Frequently asked questions

Is it better to exercise on an empty stomach?

There is no single answer that suits everyone. Some people comfortably do light exercise on an empty stomach, while others may feel weak or dizzy. For intense sessions, eating something beforehand usually supports performance and comfort. If you have a health condition such as diabetes, it is important to consult your physician.

Do I need a protein shake straight after training?

Not necessarily. Protein needs can usually be met through daily meals. A balanced meal or snack containing protein after training is enough.