The subject of eating before a workout has long divided enthusiasts in the otherwise cheery world of health and fitness. While some prefer to pump iron after having a full-fledged meal, many swear off it with their life.

Speaking to Glamour, certified nutritionist and cofounder and CEO of boutique gym Lift Society Dylan Davies sided with the first coterie of people, claiming there is “no difference in fat loss between fasted and nonfasted workouts.”

However, she recommended waiting for at least “at least two to three hours after a substantial meal before working out.”

Nutritional biochemist and director of product innovation and scientific affairs at supplement maker Shaklee, Dr. Erin Barrett offered similiar sentiments. She disputed the concept of pre-workout fasting, noting, “While this may increase fat burning while you exercise, it does not lead to increased fat loss overall.”

In fact, there are several reasons practicioners recommend eating before working out. One of the prime reasons is the energy, which is drained during the sweat session, can only be retained by intake of carbohydrates prior to exercise.

Your body will not only be able to perform better in terms of durability and endurance during workout, eating a meal before it will also help jump-start the recovery process.

To make things easier for you, here’s a comprehensive rundown of everything you should or should not eat before a workout.

What you should eat before a workout: 

Davies prefers a combination of carbs and caffeine to eat before a workout for best results, as endorsed by Dr. Barrett, who dubbed it an ideal meal before exercise to “provide energy and support performance and recovery.”

The nutritionists also recommend combining the preworkout snack with a drink, preferably a shake high in carbohydrates and protein.

What you shouldn’t eat before a workout:

Having a meal rich in fats before a workout class is a big no-no. Davies claimed high-fat foods, including fried foods, spicy foods, and full-fat dairy products are not only unhealthy on their own, but they also result in shorter durations between bathroom breaks during exercise.

At the end of the day, however, it is important to tailor one’s food with regards to the type and duration of your exercise. According to Barrett, taking these factors into account can largely help optimize your performance and “help you avoid any discomfort” during a workout session.

Hence, if the exercise is strenous, such as running 10 miles or lift for an hour, it is better to ear something “light and easy to digest,” suggested Davies.

She added, “If a workout is not intense and lasts less than 30 minutes, you do not need to eat.”

What should you eat after a workout:

After you are done with your daily workout session, a meal rich in protein, carbs, and fat sounds just about right, according to Davies.

Barrett doubled down on the entrepreneur’s suggestion, claiming, “If your workout is high intensity or long endurance, consuming food that contains both carbs and protein is best for replenishing glycogen stores in your muscles, your primary energy source during exercise.”