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“When you start working out more frequently, how much should you change your eating habits? Should you eat more?”
—Melissa G., third-year student, The College of New Jersey
This question comes up a lot, and the answer is not well understood by most people because there are so many variables impacting how much we need to eat.
Generally speaking, the more active we are, the more calories our body will burn—even while we’re not exercising. That said, we do need to eat more when we’re exercising frequently.
How much “extra” do we need to eat? Points to consider
1. Type, frequency, and duration of exercise
The amount of extra food that we need to eat may depend on the type of exercise, as well as the frequency (number of times per week) and the duration (length of time) of each workout.
For example, if you’re doing a light, low-impact workout such as 30 minutes or less of walking or gentle yoga, eating something light should be enough, such as:
- A snack bar
- Yogurt
- Fruit (e.g., a banana)
- A handful of nuts
- A piece of toast topped with peanut butter
- Crackers and hummus
If your workout is longer and/or more intense (like running, spin class, strength training, or Zumba), you’ll need something more substantial to refuel: perhaps two of the above sample snacks instead of one, or in some cases even an extra meal. In this case, it’s important to make sure your added nutrients are coming from a balance of carbs, proteins, fats, and fiber.
2. Individual requirements
The amount of food recommended for sustaining workouts may also vary depending on each person’s individual nutrient requirements.
Men typically burn more calories than women, and someone who is six feet tall will require more fuel than someone who’s five feet tall. There are also medical conditions that can influence how much you need to eat. For example, someone with hypothyroidism may not require as many calories and nutrients as someone else who doesn’t have a thyroid condition.
3. Body composition
Building muscle increases our “resting metabolic rate.” In other words, the more muscle (lean body mass) we have, the more calories our body will burn in a day.
When is the best time to eat?
For maximizing efficiency, I recommend eating a light pre-workout snack between 30 and 60 minutes before the workout, as well as eating a balanced post-workout meal between 30 and 45 minutes after the workout.
This strategy helps us to replenish the stored nutrients we just burned for energy while exercising. It also helps our muscles to rebuild stronger and healthier after they break down.
Remember to listen to your body
Beyond all of the above recommendations, it’s always important to listen to your body. If you’re following these guidelines and you still feel hungry, eat more.
On the other hand, if you feel like you’re stuffing yourself when you eat extra on workout days, then chances are you’re probably eating more than what your body needs.
Please also note that generalized intuitive eating, hunger, and fullness guidelines may not always apply to people on a weight restoration plan or those in recovery from an eating disorder. If you’re recovering from an eating disorder and/or need to restore weight, I recommend working one-on-one with an eating disorder dietitian who can provide you with an individualized meal plan that meets your unique nutrition needs. Visit the National Eating Disorders Association (NEDA) for more information or find a practitioner near you.
