How Important Is It To Eat Before Lifting? Getty/WH Illustration
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The weight room often buzzes with debates on various topics, such as the best muscle-building supplements and the ideal lifting shoes. Today’s focus is the crucial question: Should you eat before lifting weights?
There are various purported benefits of fasted cardio. This raises the question of whether strength training without fuel can yield similar results. Or is having a pre-workout snack the better way to maximize your gains?
In the following sections, sports nutritionists will explore the advantages and disadvantages of both fasted and fed lifting, empowering you to make an informed decision. Additionally, you’ll discover the best pre-workout foods that can enhance your training without causing digestive issues.
Meet the experts: Jason Machowsky, RD, CSCS, is an exercise physiologist and board-certified sports dietitian. Laura Kunces, Ph.D., RD, CSSD, serves as a sports dietitian, clinical researcher, and vice president of medical strategy at Thorne. Mallory Aldred, RD, is a registered dietitian and the founder of What Mallory Eats, a functional nutrition coaching service.
Should You Eat Before Lifting?
For most lifters, “it’s advantageous not to enter a strength workout feeling hungry, thirsty, or completely depleted,” advises Jason Machowsky, RD, CSCS, an exercise physiologist and sports dietitian. Having some nourishment in your system provides the energy necessary for optimal performance during your session, as well as the nutrients required for recovery once you finish, he adds.
However, “the necessity of eating prior to strength training hinges on factors such as your goals, the intensity, and the duration of your workout,” states Laura Kunces, Ph.D., RD. Some individuals—especially those who exercise early in the morning, have sensitive stomachs, or are trying to lose fat—might find benefits in training on an empty stomach, she explains.
Consuming food before a strength workout is akin to silencing your phone before an important call; while it isn’t strictly necessary, it’s generally wise, especially if you’re working out in the morning after a meal the previous evening. Ideally, you should provide your body with carbohydrates for energy and protein to facilitate muscle growth and recovery, suggests Kunces.
Why is this important? The carbohydrates you consume transform into glycogen stored in your muscles, which fuels your energy for lifting. Hence, “adding carbs to your system before exercising allows you to move effectively, lift heavier, and feel powerful,” she explains. This applies whether you’re attempting a one-rep max or aiming for a kettlebell circuit. You can think of it as adding a little more fuel to your tank.
On the contrary, neglecting to eat before high-intensity, high-volume, or heavy weight training can lead to rapid muscular fatigue, reduced performance, and a perception that the workout is more strenuous than it is, Kunces warns. A lack of energy can also increase the risk of injury during your session, as proper form may falter without adequate fuel. In summary, you will likely experience diminished returns—and increased discomfort—when lifting on an empty stomach.
Benefits of Eating Before Lifting
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Access to more energy for your lifts
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Improved mental focus, leading to better form
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Lower risk of muscle breakdown
When and What Should You Eat Before Strength Training?
Here’s the scoop: the timing and type of food you consume before a strength session are crucial.
Having a large meal immediately before your workout can lead to subpar performance and discomfort, Kunces advises.
When you lift, your body directs blood—carrying essential oxygen and nutrients—to your working muscles. However, digestion also requires blood flow to be diverted to the stomach, which can cause competition for blood supply and digestion-related distress, leading to less effective energy delivery to your lifting muscles.
The expert recommendation is to eat a meal within three to four hours before your workout, or a lighter snack within the hour leading up to your session, according to Machowsky.
As for what to eat, regardless of the quantity, registered dietitian Mallory Aldred, RD, emphasizes that lifters should aim to consume some carbohydrates for energy and protein for muscle support at every meal.
Another critical distinction is that a meal consumed three or more hours before lifting can—and should—include healthy fats, while a pre-workout snack should not, as fats take longer to digest and may cause gastrointestinal issues during your session. Avoid introducing new foods, spicy options, high-fiber items, and anything you may be intolerant to right before your workout, advises Kunces.
For a pre-workout snack, most individuals only require about 15 to 25 grams of protein and carbohydrates each, totaling roughly 200 calories, as per Kunces’s recommendation.
Here are some options:
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Five to eight ounces of Greek yogurt with some cereal or granola
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Two hard-boiled eggs and a piece of fruit
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Half an egg or tofu sandwich on toast
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String cheese with a handful of crackers
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One scoop of tuna with a rice cake
If you’re working out in the morning and struggle to eat anything early, Aldred suggests “sipping on an essential amino acid supplement mixed with water during your workout to prevent muscle loss.” This will provide your muscles with needed fuel for repair, while also hydrating you to combat the downsides of dehydration during workouts (Note: Even with amino acids, a high-protein post-workout snack remains critical).
Important Note
Machowsky emphasizes, “Proper hydration is essential for optimizing performance.” This is particularly important for morning lifters, as they may not have consumed any fluids since the night before. He recommends drinking water on the way to the gym. For afternoon workouts, ensure you stay hydrated throughout the day, aiming for half your body weight in fluid ounces.
Does It Change Based on Your Goals?
Absolutely. Whether you’re a bodybuilder in a cutting phase or someone striving to lose weight safely, transitioning directly from a snack plate to the weight plate might not be your preferred approach.
“During low-intensity and lower-volume lifting, fasting may shift the energy usage towards fat instead of carbohydrates,” explains Kunces. Similar to fasted cardio, research in the International Journal of Exercise Science suggests this strategy might facilitate greater fat loss. In this study, collegiate athletes performed a resistance training session while fasted and another session with a regular feeding schedule. The findings indicated that the athletes exhibited a significantly lower respiratory exchange ratio, hinting at higher fat metabolism during fasted exercises.
However, there is a potential downside; fasting can lead to muscle breakdown for energy, cautions Aldred. Since muscle tissue is more metabolically active than fat, maintaining muscle is crucial for effective weight loss, she notes.
To minimize muscle breakdown, Machowsky advises consuming a protein-rich breakfast right after your workout. Eggs are a classic option, but Greek yogurt, protein powder smoothies, smoked salmon, protein waffles, or even leftovers like chicken are all excellent choices. “Make sure you’re getting adequate protein throughout the day to align with your goals,” he adds. For those who engage in strength training, the American College of Sports Medicine recommends a daily intake of 0.5 to 0.8 grams of protein per pound of goal body weight.
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