Answered in 7 episodes
Should I eat before a morning workout?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Yes. On The WarriorBabe Show, Nikkiey says to eat something before you lift, however early. A small protein-and-carb snack is enough, like a banana and a protein shake. Dr. Stacy Sims suggests about 15g protein and 30g carbs. Then have a real breakfast with protein and carbs 30 to 45 minutes after training.
Hear it from the show
Tap play to start right where it's answered. It keeps playing while you browse.
Dr. Stacy Sims gives the exact pre-workout snack and when to eat breakfast after
Plays from 34:44 · Ep. 250: Why a 1200-Calorie Diet Fails Women Over 40
Nikkiey's two-week challenge for women who hate eating before they lift
Plays from 7:34 · Ep. 137: Can You Build Muscle While Fasting or on Keto?
Nikkiey's simple pre-workout options, even for very early sessions
Plays from 6:22 · Ep. 28: What to Eat Before and After a Workout to Build Muscle
Why eating at 4am feels rough at first and how your body adapts
Plays from 25:31 · Ep. 184: What to Eat After a Workout for Muscle Recovery
Nikkiey on why fasted strength training holds back muscle building
Plays from 20:33 · Ep. 190: Is Intermittent Fasting Bad for Building Muscle?
The full answer
The reason is fuel. Nikkiey explains on Ep. 190 that your muscles rely on glycogen from carbohydrates to push hard enough to build muscle, and training fasted leaves you running low. She has tested fasted lifting on herself and felt tired, flat and weaker, often gassed within 30 minutes. On Ep. 152, she adds that fasting reduces protein synthesis and the body can turn to muscle for energy. One nuance: on Ep. 190 she says fasted cardio can work for fat loss. Fasted strength training is what she says isn't ideal.
What to eat depends on how much time you have. On Ep. 28, Nikkiey suggests:
On Ep. 250, Dr. Stacy Sims keeps it even smaller: a couple of tablespoons of low-fat Greek yogurt with a little honey. As she and Nikkiey put it, this isn't a full meal, just enough to bring your blood sugar up and give your body some amino acids.
- 30 minutes out: simple, fast-digesting options like a banana or other fruit with a protein shake
- 60 to 90 minutes out: complex carbs such as oatmeal with egg whites or protein powder, or whole grain toast with a little avocado and egg whites
- Greek yogurt with fruit and granola also works
If eating early makes you queasy, you are not broken. Nikkiey says on Ep. 137 and Ep. 184 that feeling off for the first week or two is normal because your body isn't used to food that early. Keep the portion small and stay consistent with eating before and after training. The women she coaches who stick with it for a few weeks report more energy, lifting heavier and no longer feeling sick. It was the timing that needed changing, not you.
From The WarriorBabe Show with Nikkiey Stott. For education, not medical advice: talk to your doctor about your own health.
Women also ask
More questions →
Meal Prep & Workout Nutrition
How soon after a workout do I need to eat?
You don't need to rush a shake within 30 minutes. On Ep. 364, Nikkiey explains that the post-workout window is real but wider than people think, with muscle protein synthesis elevated for up to 24 to 48 hours. She recommends a protein-containing meal within about an hour to an hour and a half after training, and never four hours later.
Read the answer →
Meal Prep & Workout Nutrition
What should I eat after a workout?
After a workout, eat a protein source plus carbohydrates. Nikkiey explains that protein supplies the amino acids that repair and rebuild the muscle you broke down, while carbs refill depleted glycogen. Broadly, she suggests 20 to 40 grams of quality protein, ideally within about 30 minutes, with fast-digesting carbs like rice, sweet potatoes or fruit.
Read the answer →
Meal Prep & Workout Nutrition
How do I meal prep when I cook for my family?
You don't need separate meals. Nikkiey recommends cooking modular components, a protein, a carb and a vegetable, in one session. Everyone builds their own plate, and you build yours heavy on protein and vegetables. Your family adds butter, cheese or sauces, and you adjust your portions and sauce choices to fit your macros.
Read the answer →
Watch the full episodes
More episodes →
1 hr 3 minWhy a 1200-Calorie Diet Fails Women Over 40
With Dr. Stacy Sims
21 minWhat to Eat Before and After a Workout to Build Muscle
Episode 28 · Mar 13, 2023
29 minWhat to Eat After a Workout for Muscle Recovery
Episode 184 · Aug 26, 2024