Protein shakes before you’ve left the changing room. Bananas before a run – and energy gels halfway through. A high-protein dinner afterwards.
These are just some of the rules we’re told are essential for ensuring the maximum benefits from our exercise routine.
Yet emerging research suggests this advice might not be quite right.
Scientists from the University of Birmingham recently found the amount of carbohydrates people need to fuel a workout varies hugely.
Some need the equivalent of just one banana, while others suffer bloating, cramps and diarrhoea when exercising on a large bowl of porridge.
Meanwhile, a major review published last year discovered no difference in muscle mass between those who ate protein before and after a workout.
So do you really need to revolve your daily meals around an exercise plan? We asked the experts exactly what you should eat before, during and after the gym.
Experts say fuelling yourself through exercise is a lot simpler than we are led to believe
What should I eat before a workout?
According to qualified health coach Steve Bennett, the most common mistake is overestimating the calories burned during exercise – and eating too many calories as a result.
In fact, ‘you don’t necessarily need to eat anything before exercising,’ says Steve.
‘If you do feel you need something, keep it simple. A boiled egg or a small handful of nuts can provide some protein and fat without loading you up with sugar.’
However there may be added benefits to exercising on an empty stomach.
‘When blood sugar and insulin levels are relatively low, the body tends to rely more heavily on stored fat for energy,’ says Steve.
‘An energy bar just before exercising provides the body with a readily available source of carbohydrate, meaning it may rely less heavily on fat reserves to fuel the workout.’
Instead, Steve suggests a coffee for those who can tolerate caffeine: ‘It can be a simple way to improve alertness and performance, without adding significant calories.’
This advice, however, only applies to a regular gym session that’s not terribly taxing.
A longer run or more intense class on an empty stomach could make you feel light-headed or sluggish.
Carbohydrates such as a banana or a slice of toast can be useful fuel in this case, as nuts or an egg may not supply enough quick-access energy.
Timing matters too.
If you do decide to eat, Steve suggests allowing two to three hours between a proper meal and exercise to reduce gut discomfort.
If you have only 15 to 30 minutes, keep it small – half a banana could provide quick energy before a demanding session, while you may need nothing before a gentler one.
What should I have during? Water, sports gels, energy drinks – or all three?
For a typical gym session, fitness class or short run, all you need is water, according to experts.
Khloe Kardashian recently launched a range of ‘protein powered’ crisps and popcorn
‘Sports drinks, gels and rehydration drinks could be useful for longer or more demanding endurance sessions,’ says Steve.
‘The key is not to confuse fuelling for an endurance event with what you need for a regular 45-minute workout.’
One review found consuming sugary snacks while exercising only improved performance when workouts lasted 70 minutes or longer.
On longer runs and rides, quick-releasing carbohydrates like sugar gels during exercise can help sustain energy.
However, experts say gummy sweets do pretty much the same job.
‘The advantage of a gel is the format, not the nutrition – it is simply easy to carry,’ says Steve.
Some gels also contain caffeine, which Steve says is not vital. Some studies show the amount in certain drinks is large enough to trigger heart problems in those who are vulnerable.
For an endurance session lasting more than around 90 minutes, he suggests roughly 30 to 60g of carbohydrate per hour, which is around six to 15 Jelly Babies.
As for protein bars, Steve says they are less useful during exercise, as they don’t offer a quick hit of energy.
In fact, such protein-heavy snacks are often full of sugar and calories, he adds.
If you’re exercising for a long time in the heat or sweating heavily, fluid and electrolytes deserve more attention. For most shorter sessions in ordinary conditions, water is enough.
Should I drink a protein shake after exercising?
A regular, balanced meal with the government-recommended 15-20g of protein is sufficient for building muscle post workout, experts say.
That’s the equivalent of two eggs on two slices of toast, or a single serve 170g pot of Greek yoghurt.
Studies show that protein over and above this amount is all too often removed from the body via urine.
And you don’t need to have it the minute you get back from the gym, Steve says.
‘A protein shake can be handy when you can’t wait for a meal or struggle to eat enough protein, but it isn’t essential.
‘After exercise, prioritise protein to support muscle repair and recovery, alongside plenty of whole, fibre-rich foods to satisfy appetite.’
However, Steve adds that getting enough protein matters more in older age, as muscle fibres naturally wither.
A review of 49 trials involving 1,863 people found that eating an extra portion of protein helped older people doing resistance training to gain more muscle and strength.
But, in general, a regular meal containing both protein and carbohydrates is often a more practical, cheaper and more effective choice than a recovery ‘workout’ product.
As Steve puts it: ‘For most people, a normal meal made from real food is more than enough.’
