Bangkok, April 2025 — Amid a flood of advice on social media, many Thais and fitness enthusiasts worldwide are left scratching their heads about one simple but crucial question: Should you eat before, after, or even during exercise? A wave of new research and expert analysis, as reported in leading outlets including the Associated Press and MedicalXpress, brings fresh clarity to the debate—dispelling persistent myths and offering practical recommendations for everyone from weekend warriors to Thailand’s growing population of health-minded citizens.
If you’ve heard the claim that working out on an empty stomach (so-called “fasted cardio”) melts away more fat, it’s time for a reality check. “The research shows that in terms of gains, it doesn’t really make much of a difference,” says Abby Langer, a respected dietitian from Toronto, as quoted in the AP’s comprehensive review on the subject (AP News). The notion that exercising before breakfast automatically transforms your body into a fat-burning furnace is, she emphasizes, a “common misconception.”
So, is it better to eat a hearty meal before you lace up your running shoes or slide onto your yoga mat? Not so fast, say the experts. While your body literally depends on calories (energy) from food to fuel optimal performance, stuffing yourself too close to workout time—especially with heavy, fatty, or high-fiber meals—can backfire. Exercise redirects blood flow from the stomach to the muscles, which risks digestive discomfort or even nausea. “You don’t want to eat a big steak an hour before you play hockey,” cautions Langer, whose advice equally applies whether you’re cycling Rama IX Park or joining an energetic Muay Thai class.
Instead, the consensus from dietitians and recent sports science studies is to prioritize light, easily digested, high-carbohydrate snacks about 2–3 hours before more intense activity. A simple krathong (banana leaf snack) of banana with peanut butter, or yogurt with fresh fruit, offers rapidly available fuel, while limiting gastrointestinal upset (MedicalXpress, 2025). For early risers who hit the track before breakfast or those squeezing in post-work gym sessions, such modest snacks can help maintain energy without weighing you down. Afterward, a more substantial meal helps you fully recover and “refuel the tanks.”
But how about after a workout? Many athletes and gym-goers still cling to the idea of an “anabolic window”—a short post-exercise period (often touted as 30–60 minutes) when the body is supposedly primed to absorb nutrients and build muscle. The latest science shows this window is not as narrow as once believed. Krista Austin, a leading exercise physiologist, reassures that, for most people, it’s far more important to ensure you get enough protein and carbohydrates consistently across each meal, rather than obsess over downing a protein shake within minutes of racking the last dumbbell. As Langer explains, the focus should be on consuming an average of 25–30 grams of protein per major meal, tailored to factors like body size, activity type, and individual goals (Heart.org, 2024).
Austin adds a word of caution for those who delay eating post-workout for too long: hunger can drive poor food choices, leading to overeating or snacking on less nutritious options. “You want to catch it early, or you go and overeat,” she warns, echoing a truth familiar to many Thais after a strenuous session at Lumpini’s outdoor gym.
On the flip side, do you ever really need to eat during exercise itself? For the vast majority of recreational exercisers, the answer is no. Unless your workouts last longer than an hour or are especially intense—think marathon training or extended dance rehearsals—there’s usually no need for in-session fuel. “Most people who are eating enough throughout the day don’t need anything during a workout,” explains Langer, summarizing findings from recent meta-analyses and review articles (The New York Times, 2024; ScienceDirect, 2024).
For endurance athletes, however, carbohydrates before and even during prolonged activities can boost performance and help keep blood sugar stable, as detailed in a 2025 review of strategies for elite endurance athletes (PubMed, 2025). The ideal mix of carbohydrates, proteins, and—if needed—electrolytes like sodium or even caffeine is increasingly personalized, with researchers using wearable tech and machine learning to optimize individual plans for major competitions, including variations for gender and adapting to the hot, humid Thai climate.
Thai nutritionists have added their voices to the global chorus, referencing local studies and public health guidelines. Dr. Kittisak Petcharapirat, a sports nutrition consultant at Mahidol University, notes, “Our research has consistently shown that Thai athletes benefit most from timing their protein intake—usually within two hours post-exercise—with traditional meals like grilled chicken and sticky rice, rather than relying on imported supplements.” Practical recommendations available from Thai sources (ThaiSook, 2024) stress not only nutrient quality but also affordability and local food culture.
Protein timing is, if anything, less critical than previously thought; what matters is meeting total daily needs. Several Thai- and English-language nutrition experts emphasize a range of 1.1–1.8 grams of protein per kilogram of body weight daily for active adults, with timing adjusted for preference and convenience (Fit-d blog, 2023).
Historically, the trend toward “nutrient timing” arose in Western sports science in the last twenty years, tied to ideas of the “anabolic window” and the pursuit of muscle gains. Over time, however, research has tempered these claims. Nutrient timing is now understood as a detail for those wishing to optimize performance, but not essential for general health. For most, balanced meals and snacks still reign supreme (Wikipedia: Nutrient timing).
For Thais, cultural factors also come into play. The tradition of shared meals and the role of carbohydrate staples (from jasmine rice to khao niao) offer a natural fit for pre- and post-exercise fueling. Ensuring that these meals contain a good blend of protein—such as eggs, tofu, chicken, or pork—alongside vegetables and fruits, offers an accessible way to support fitness goals, without expensive supplements.
Looking forward, experts predict further personalization of diet and exercise strategies, as wearable devices become more widespread and data-driven health apps tailor advice to individual metabolisms. However, the core message remains simple. Dr. Austin sums up: “Maybe you need to stop focusing on the concept of nutrient timing and just make sure you’re consistently eating throughout the day and focus on health” (MSN Health, 2025).
So, what should Thai readers take away? First, don’t skip meals in hopes of burning more fat—fuel smartly before and after exercise, but not too much, too soon. Focus on light, carb-rich snacks before activity if needed. Post-exercise, eat a balanced meal with adequate protein and carbs—traditional Thai staples work well. There’s rarely a need for mid-workout snacks unless training lasts longer than an hour. Most importantly, maintain consistency and quality in your eating patterns, and enjoy the journey toward better health.
For those seeking to optimize fitness and recovery, practical recommendations include:
- Plan main meals 2–3 hours before intense exercise, focusing on easily digested carbohydrates.
- Opt for small, high-carb, low-fat snacks if you exercise in the early morning or after work.
- Prioritize a balanced meal with protein (25–30g) and carbs within a few hours after exercise.
- Hydrate well, especially during hot Thai weather.
- Remember, what and how much you eat always trumps precise timing.
By embracing sensible, research-backed strategies and respecting local food traditions, Thais of every fitness level can make smarter decisions about eating around exercise—boosting both performance and well-being.
Sources:
- AP News: When should you eat? Before, after — or even while — exercising? (2025)
- MedicalXpress (2025)
- The New York Times (2024)
- MSN Health (2025)
- Heart.org (2024)
- PubMed Carbohydrate Supplementation Review (2025)
- ThaiSook
- Fit-d Blog
- Wikipedia: Nutrient timing
- ScienceDirect: The impact of exercise timing on energy intake (2024)