If I eat before I work out, should I still eat afterward

Yes. But don’t think you have to rush to scarf down one of those expensive muscle shakes the minute you step out of the shower. The idea of eating a fast-acting recovery meal or shake as soon as possible after training is rooted in research on endurance athletes. One study focused on athletes who trained to glycogen depletion through a 2½-hour combination of intensive cycling and sprinting. On top of that, they were training after an overnight fast—and no preworkout meal. Under those circumstances, a quickly absorbed meal or shake would be smart. But hopefully your body isn’t running on empty, so try a meal that balances carbs and protein, like a meat-packed deli sandwich, within an hour after your workout.