Exercising after a meal

by Liz Neporent

How long should I wait to exercise after eating? Also, does what I eat and when I eat affect my workouts?

answer

Depending on how heavy a meal you have, you should wait 30 minutes to two hours before exercising. The bigger the meal the longer you will need to wait. If you just eat a light, high-carbohydrate snack like a few low-fat pretzels, you should be ready to exercise immediately.

The best type of foods to eat before exercise depends on the time of day you work out.
If you exercise first thing in the morning some fruit or a small amount of juice and water should suffice. If you exercise mid-morning then a breakfast high in carbohydrates will help give you the energy you need to get through your workout. A bowl of oatmeal, wholegrain toast and jam are good choices. If you exercise in the late morning before lunch, you may want to try eating a light snack before working out, and a carb- and-protein rich lunch such as a turkey sandwich will replenish your body stores after you exercise. People who work out later in the afternoon, from noon to 3pm, probably don't have to eat anything before a workout provided they have eaten lunch and breakfast. However, if you exercise closer to dinner, a light snack, like a pot of yoghurt, will provide a lot of energy. If you exercise after dinner, just make sure to wait an appropriate amount of time depending on the size of your meal.

Do what works for you.
The above recommendations are guidelines. Each individual is different and has a unique digestive system, so you have to experiment to see what makes you feel best during your workouts. Some days you feel great if you work out immediately after a meal, whereas other days you might get cramps and feel nauseous. It varies from person to person day to day.

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Exercising after a meal