Skipping Meals Is Ruining Your Progress At The Gym: Try This Instead

For years, the health and fitness world has perpetuated the idea that "eating less and exercising more" is the holy grail for achieving a lean, strong physique. Abbie Smith-Ryan, Ph.D., a leading researcher in the field of metabolism, sports nutrition, and exercise performance, is here to tell you that this approach is outdated—and counterproductive.

"I grew up with the scarcity message of eating less and exercising more," Smith-Ryan shared on the mindbodygreen podcast. But after years of research and personal experience as an elite athlete, she's realized this approach doesn't serve women's health or body composition goals.

"One of the key things women can do to optimize body composition and metabolism is to focus on the window around training," Smith-Ryan explained. This means eating before, and after, a workout to maximize energy levels, recovery, and muscle-building potential.

Research even shows that consuming a small amount of protein before exercise—just 90 calories—provides more benefits than skipping food or waiting until after your workout. High-quality protein, such as a 4-ounce glass of milk or a small snack, can significantly improve exercise performance and recovery.

Many women underfuel during the day and end up ravenous at night. This pattern often leads to overeating sweets or carbs. Smith-Ryan recommends front-loading your calories (& workouts) earlier in the day when focus and energy levels are highest.

This approach is about more than just physical changes. By eating regularly and nourishing your body, you're setting the stage for better energy, improved focus, and enhanced well-being throughout your day.