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Media Relations

Should you eat before exercise?

Eating before exercise is a subject of contention among fitness enthusiasts, according to Bryan Stednitz, assistant director for strength and conditioning at Indiana University Bloomington's Division of Recreational Sports. Is it better to have a snack and risk an upset stomach, or work out before eating and face lightheadedness and fatigue? There are no easy answers, Stednitz said.

"The answer to whether to eat before exercise is specific to the individual and the intensity of the activity. Some people have gastric distress if they eat even two hours before exercise. We've had several incidents of people getting sick after eating a large meal before a workout. On the other hand, I have seen a number of exercisers lose consciousness because they hadn't eaten anything prior to working out."

Although individuals react to eating and exercise in different ways, Stednitz said eating right before vigorous activity is likely to cause discomfort in most people. Less intense activities may not interfere as much with digestion.

"Also, generally speaking, cardiovascular exercise is more likely to cause problems after eating than lifting weights. This could be due to the jarring of the digestive organs, particularly the stomach, during cardio." However, Stednitz said that any type of activity requires fuel, so "if it's been hours since your last meal, it is definitely safer to eat something small than to eat nothing at all. Most of our issues with participants losing consciousness occur in the morning. This is one important reason for breakfast."

Stednitz recommended leaving at least 30 to 60 minutes between your snack and your workout. Another option: "Drink a sports drink before or during your workout. That can give you some carbohydrates that are easier to digest."

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