Those of us who can only squeeze in exercise after work have all faced the same dilemma at some point: Do we hit the gym after eating dinner, when we may not have digested our meal yet? Or do we hit the gym first and eat after, even though that might mean we have less energy to actually exercise? In a nutshell: Is it better to work out before or after dinner?

The first option satiates us sooner but makes for a late-night workout, while the second may be more convenient for our commute but will probably leave us feeling ravenous. There are pros and cons to each time window, but the best answer for you depends on how you weigh them. 

Below, dietitians share everything you need to know to make the right decision for your workout and your body.

Should You Work Out Before or After Dinner?

Whether it’s better to eat dinner before or after a workout really depends on the person. “Some people feel best exercising on empty, while others need some fuel in the tank to perform their best,” says registered dietitian Anthea Levi, RD, of ALIVE+WELL Nutrition. “Still, others prefer to have a balanced snack pre-workout and then a proper meal afterward.”

It’ll also depend on the workout you’re doing. For example, your body may need more fuel ahead of a long run than before a gentle yoga flow. And if you’re an athlete playing a competitive sport, Levi adds, you might need to take a more targeted approach, such as consuming a specific amount of carbs in the hours leading up to events. 

But “for the average person simply fitting in a Peloton workout during their busy day, I encourage them to experiment and see whether eating dinner pre- or post-workout feels better for them,” Levi says. She adds that people diagnosed with conditions like type 1 or type 2 diabetes may be an exception because exercising fasted could potentially lead to risky blood sugar dips.

Or, instead of deciding whether you should only eat dinner before or after a workout, consider fueling up during both time frames, says Holley Samuel, RD, a registered dietitian and owner of Holley Fueled Nutrition. 

She says her clients who are evening exercisers sometimes split their dinner, eating half before working out and half after. Or, they’ll have an easily digestible dinner such as a sandwich and fruit before exercising and then eat a big post-workout snack afterwards, like a bowl of cereal with nuts and fruit. On the flip side, sometimes they’ll have an easily digestible afternoon snack such as pretzels just before their workout for some quick energy and follow it up with a full dinner after exercising, like a turkey burger with sweet potato fries.

Bottom line: You can experiment with eating dinner before or after a workout to see which option feels best for you, your body, and your fitness routine. Or eat something both before and afterwards, with one being a meal and the other being a snack—the order of which is a matter of preference and situation.

When to Eat Dinner Before a Workout 

“Fueling pre-workout helps ensure you get the most out of your workout, recover well, and are able to stay consistent in your routine,” Samuel explains. 

There are a few scenarios in which you should eat dinner before exercising—but you should make sure you have at least one to two hours to digest the meal before sweating it out, our experts say. 

You might want to eat dinner before working out if:

When to Eat Dinner After a Workout

Regardless of whether or not you ate dinner before exercising, Samuel says it also makes sense to eat something within 30–60 minutes post-workout—especially if you were weightlifting and need to repair your muscles with some protein. Whether that post-workout fuel comes in the form of a fueling snack or full dinner will depend on a few factors.

You might decide to eat dinner after a workout if:

And of course, when you’re debating whether to work out before or after dinner (or both), pay attention to your appetite. If you’re hungry, go ahead and eat something.

What Should You Eat for Dinner Before or After a Workout?

Whether you decide to eat dinner before or after working out, you might be wondering exactly what should be on your plate. Turns out, it’s pretty much the same thing for both time windows (hint: carbs and protein), albeit for slightly different reasons. 

Below, Levi and Samuel break down how these macros support your body before and after exercising, and provide a few delicious ways to incorporate them into your dinner.

Pre-Workout Dinner Ideas

If you’re planning to have a full dinner before exercising, remember: Experts recommend doing so at least one to two hours before working out to avoid upsetting your stomach and to allow your body to digest.

Make sure your plate includes carbs, which Levi says helps spare proteins in the body. “When we consume sufficient carbs (and thus have ample glucose available to power our muscles during exercise), we don’t need to break down body proteins for fuel,” she explains.

Carbs break down into glucose, which our muscles use as a primary fuel source during physical activity. If our body doesn’t have enough glucose, it’ll turn to other sources like fat for fuel, which she says can negatively impact energy levels, performance, and recovery. Long story short: Emphasizing quality carbs before exercise typically translates to a more effective workout. 

“Lean protein is also important as it supplies our muscles with the amino acids required for muscle hypertrophy (or growth) and repair,” Levi adds. 

She suggests the below meals that’ll provide quick-digesting carbs, lean protein, and moderate amounts of fat and fiber. (Eating a high-fat or high-fiber meal shortly before a workout may cause sluggishness or nausea while you’re working out.) 

Post-Workout Dinner Ideas

Not eating dinner until you’re done exercising? You’ll still want to prioritize protein and carbs, but for a different reason. You’ll likely be running low on fuel, and these macros will help replenish that energy and repair muscle tissue. 

Because we tap glucose to energize us during our workouts, our glycogen stores may be torched by the time we finish, leaving us feeling fatigued. Carbs will fill the tank back up, which is why they’re such a great muscle recovery food. 

During weightlifting sessions, interval training workouts, and other muscle-stressing exercises, your muscles experience microtears that need to be repaired. That’s where protein comes in—it helps rebuild muscle proteins and creates new ones, helping you maintain your muscles and stimulate growth. Experts generally recommend aiming for 20–40 grams of protein in your post-workout meal.

And don’t forget fiber and healthy fats, which Samuel says helps meet daily nutrition needs. Healthy fats, including omega-3s, may also help reduce post-workout inflammation. 

Here are a few dinner ideas to help you refuel after a workout, courtesy of Samuel:

The Takeaway

You should ideally eat something before and after working out, but which one of those meals is a full dinner really depends on your workout, body, and preference—some people even feel best exercising on empty, while others do so with fuel in the tank. You’ll also want to consider just how late you’ll be exercising and the intensity of your sweat session. Experiment to see if a pre- or post-workout dinner works best for you.

Regardless of whether you work out before or after dinner, you’ll want to load up your dinner plate with carbs, which provide energy pre-workout and replenish energy post-workout, and protein, which helps repair muscle tissue and stimulate growth. And don’t forget to top it off with a side of fiber and healthy fats for a full balanced meal if you have a couple hours to digest before your workout or if you’re eating dinner after exercising.