Is it okay to eat in between workouts for optimal performance?

December 1, 2025 •

4 min read

According to the American Heart Association, for intense workouts lasting over an hour, it can be beneficial to eat 30 to 90 grams of carbohydrates per hour. The question, 'is it okay to eat in between workouts?' depends heavily on the duration and intensity of your exercise, as well as your personal fitness goals.

Quick Summary

Eating during workouts is beneficial for high-intensity or prolonged exercise sessions over an hour by replenishing glycogen stores and sustaining energy. It is generally not necessary for sessions under 60 minutes. The ideal intra-workout snack focuses on easily digestible carbohydrates and sometimes electrolytes, while avoiding high fat, protein, and fiber content which can cause discomfort. Individual tolerance and workout type are key determinants.

Key Points

Duration is Key: For workouts lasting over an hour, consuming intra-workout fuel is beneficial for sustaining energy and improving performance.
Carbohydrates are Fuel: Focus on easily digestible carbohydrates like bananas or sports drinks for quick energy during long, intense sessions.
Avoid Heavy Foods: Steer clear of high-fat, high-fiber, and high-protein foods mid-workout, as they can cause digestive upset and sluggishness.
Hydration is Essential: Always stay hydrated with water, and consider electrolyte-containing sports drinks for workouts over an hour or in hot conditions.
Individual Needs Vary: Listen to your body and test different food and timing strategies to determine what works best for your unique physiological response.
Timing Matters for Recovery: Proper post-workout nutrition with carbs and protein is crucial for recovery, muscle repair, and replenishing energy stores.

The Science of Intra-Workout Nutrition

When considering whether it's okay to eat in between workouts, it's crucial to understand the metabolic processes your body undergoes during physical activity. When you exercise, your body primarily uses glucose, derived from carbohydrates stored as glycogen in your muscles and liver, for energy. During short, low-intensity sessions, these glycogen stores are typically sufficient. However, as the duration and intensity of your workout increase, your body's energy reserves become depleted, leading to fatigue and a drop in performance.

This is where intra-workout nutrition comes into play. For sessions lasting over 60 to 90 minutes, especially high-intensity interval training (HIIT), endurance training, or prolonged weightlifting, consuming carbohydrates can significantly impact your performance. By providing a steady supply of simple carbohydrates, you can maintain blood sugar levels, spare muscle glycogen, and prolong your endurance. The specific recommendation for these longer sessions is often between 30 and 90 grams of carbohydrates per hour.

What to Eat and When

Selecting the right type of food and timing its consumption is critical to avoid gastrointestinal issues and maximize benefits. Easily digestible carbohydrates are the top priority during a workout. They provide quick energy without taxing your digestive system, which is already working to supply blood to your muscles. Sports nutritionists often recommend liquid or gel-based carbohydrates for rapid absorption.

For activities over 60-90 minutes: Consume a small, carbohydrate-rich snack. Examples include a banana, energy gels, or a handful of dried fruit like raisins. The goal is to get a quick energy boost. For endurance athletes, a sports drink containing 6-8% carbohydrates can also be effective.
For weightlifting sessions: Consuming a small amount of protein along with carbohydrates, either before or during the session, may aid in muscle building. Intra-workout supplements often contain branched-chain amino acids (BCAAs) and essential amino acids (EAAs) for this purpose.
For sessions under 60 minutes: For shorter workouts, eating during the session is generally unnecessary. Adequate pre-workout fueling and hydration with water are usually sufficient.

The Wrong Approach: Foods to Avoid

Just as important as knowing what to eat is knowing what to avoid. High-fat, high-fiber, and high-protein foods are best left for pre- or post-workout meals. They take longer to digest, which can draw blood away from your muscles to your digestive system, leading to discomfort, cramping, and a feeling of sluggishness. A heavy, slow-digesting meal can severely hinder your performance and cause digestive distress.

Listen to Your Body and Individualize Your Plan

Workout nutrition is not a one-size-fits-all approach. Your body's needs and tolerance levels are unique. Some people may experience discomfort from eating too close to a workout, while others may feel weak and lightheaded without it. Experimentation is key to finding what works for you. Start with small, easily digestible snacks during longer sessions and observe how your body responds. Factors like body size, sweat rate, workout intensity, and environmental conditions all influence your nutritional requirements. Consulting with a registered dietitian or sports nutritionist can help tailor a plan to your specific goals and needs.

Comparison: Pre-Workout vs. Intra-Workout vs. Post-Workout


Feature	Pre-Workout	Intra-Workout	Post-Workout
Primary Goal	Fueling energy stores and boosting performance.	Sustaining energy and delaying fatigue.	Replenishing glycogen and repairing muscle tissue.
Timing	30-60 minutes (snack) or 2-4 hours (meal) before exercise.	During workouts lasting over 60-90 minutes.	Within 1-2 hours after completing exercise.
Recommended Foods	Carbohydrate-rich meals or snacks. Examples: Oatmeal, banana with nut butter, Greek yogurt with fruit.	Easily digestible simple carbs. Examples: Banana, sports drink, energy gels, raisins.	Combination of carbohydrates and protein. Examples: Grilled chicken with brown rice, protein shake, quinoa salad.
Nutrient Focus	Complex carbs for sustained energy, some protein. Low fat and fiber.	Simple carbs for rapid fuel. Electrolytes (during prolonged exercise).	Carbs for glycogen replenishment, protein for muscle repair and growth.
Effectiveness	Enhances performance and endurance during the workout.	Prevents hitting a wall during long/intense sessions.	Optimizes recovery and muscle adaptation.

Conclusion: Strategic Fueling is Key

So, is it okay to eat in between workouts? The answer is a resounding yes, but only under specific conditions and with the right strategy. For high-intensity, long-duration exercise, consuming easily digestible carbohydrates is not only okay but highly recommended to maintain performance and energy levels. However, for shorter, less strenuous workouts, it is unnecessary and potentially counterproductive. Ultimately, fueling your body strategically—before, during, and after exercise—is the optimal path to maximizing performance, ensuring efficient recovery, and achieving your fitness goals. Pay attention to your body's signals, and don't be afraid to experiment to find what best suits your individual needs.

This article is for informational purposes and is not a substitute for professional medical or nutritional advice. Source: NASM Nutrition.

Frequently Asked Questions

You should consider eating during a workout if it lasts longer than 60-90 minutes or involves high intensity. Focus on consuming small portions of easily digestible carbohydrates to maintain energy levels.

Eating a large meal too close to exercise, especially one high in fat, protein, and fiber, can lead to gastrointestinal distress like cramping, nausea, and sluggishness because your body diverts blood to your muscles instead of your stomach for digestion.

Yes, a banana is an excellent intra-workout snack. It provides easily digestible carbohydrates for a quick energy boost, making it a popular choice for athletes during longer training sessions.

For most moderately active individuals, intra-workout supplements are not necessary if a balanced diet is followed. However, for elite athletes or those with very intense, long training sessions, supplements like BCAAs or electrolytes can provide specific benefits.

Yes, for long and intense resistance training, consuming intra-workout carbs and protein can help prevent muscle protein breakdown and create a more anabolic environment, supporting muscle growth and repair.

While the 'anabolic window' is longer than once thought, it is generally recommended to consume a balanced meal or snack with carbohydrates and protein within one to two hours after your workout to optimize recovery.

Feeling sick after eating during a workout is often due to the wrong type of food or poor timing. Experiment with smaller portions of simpler, more easily absorbed carbohydrates, or adjust your pre-workout meal timing to give yourself more time to digest.