Do you really need to eat before or after your strength training workouts? In this Q&A episode, Amy Hudson and Dr. James Fisher break down two listener questions about nutrition timing around exercise, focusing on what you should eat before and after a workout, and whether you even need to eat at all in certain situations.

They unpack how pre-workout nutrition, post-workout protein, and meal timing actually affect performance, recovery, and results, while challenging common myths like the “anabolic window” and fasted training for fat loss.

• Learn why pre-workout nutrition is often less important than many people believe. Dr. Fisher explains that people do not need to feel obligated to eat before exercising, especially if they are following a calorie-restricted diet or simply do not feel hungry.
• Dr. Fisher explains how meal timing before exercise can support workout performance. For those who choose to eat before training, consuming carbohydrates two to three hours beforehand may provide energy for the session.
• Learn why post-workout nutrition recommendations have shifted toward protein intake. According to Dr. Fisher, protein consumed after resistance training can help optimize muscle protein synthesis and support muscle growth and recovery.
• Dr. Fisher challenges the traditional concept of a narrow “anabolic window” after exercise. Rather than needing food immediately after a workout, people can still benefit from protein consumption within several hours of completing their training session.
• Learn how personal preference should guide nutritional decisions around exercise. Some individuals feel hungry after a workout, while others prefer hydration or a protein shake, making flexibility an important part of long-term consistency.
• Amy and Dr. Fisher explain why there is no single perfect formula for workout nutrition. The primary goal is ensuring that the body has sufficient energy for exercise and adequate nutrients to support recovery afterward.
• Dr. Fisher explains how personal training should focus on individual needs rather than rigid nutrition or workout rules. What works for one client may not apply to another, especially when it comes to meal timing and training preferences.
• Learn how fasting before a workout may influence exercise performance. Dr. Fisher notes that prolonged periods without food can increase fatigue and reduce workout output, even though they do not necessarily prevent people from exercising effectively.
• Dr. Fisher explains why fasted workouts are not a guaranteed strategy for weight loss. Current evidence does not clearly demonstrate superior weight-loss results compared to exercising after eating, making overall lifestyle habits more important than fasting alone.
• Learn why resistance training and cardiovascular exercise are both important components of a healthy fitness program. Dr. Fisher emphasizes that health guidelines encourage people to engage in both forms of exercise to support overall wellbeing.
• Learn how fitness goals should determine whether cardio or resistance training comes first. Individuals focused on building strength and muscle are generally better served by prioritizing resistance training before cardiovascular exercise.
• Dr. Fisher highlights that people seeking improved cardiorespiratory fitness may benefit from performing cardio before strength training. The order of exercise should align with the outcome that matters most to the individual.
• Learn how personal training allows exercise order and fueling strategies to be adjusted based on specific goals like strength, muscle gain, or endurance. The most effective approach is the one that supports performance and consistency for that individual.

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