How long after eating can i workout. Optimal Timing for Workouts After Eating: Avoiding Side Effects and Maximizing Performance
How long should you wait to exercise after eating. What are the potential side effects of working out too soon after a meal. How does meal size and composition affect workout timing. Which types of exercise are most affected by recent food intake. How can you optimize your pre-workout nutrition and timing.
The Digestion Process and Exercise Timing
Understanding the digestive process is crucial when considering the timing of your workouts in relation to meals. When you consume food, it enters your stomach and is gradually processed before being released into your small intestine in small amounts. This process typically takes 2-4 hours for complete digestion.
However, waiting for full digestion before exercising is usually unnecessary. For most individuals, allowing 1-2 hours after a moderate-sized meal or at least 30 minutes after a snack is sufficient to avoid stomach discomfort during exercise. This timeframe allows the food to settle in your stomach, reducing the risk of digestive issues during your workout.
Does exercise intensity affect digestion time?
Indeed, the intensity of your planned exercise does play a role in determining how long you should wait after eating. As the intensity of the workout increases, so does the likelihood of experiencing side effects if you’ve eaten too recently. High-intensity activities may require a longer waiting period compared to low-intensity exercises.
Impact of Meal Size and Composition on Digestion
The size and composition of your pre-workout meal significantly influence digestion time and, consequently, the ideal waiting period before exercise. Larger meals naturally take longer to digest, necessitating a longer wait before engaging in physical activity.
Additionally, the nutrient composition of your meal affects digestion speed. Meals high in fat, protein, and fiber tend to be digested more slowly than those primarily composed of simple carbohydrates and processed proteins, such as those found in some protein shakes and supplements.
Which foods should be avoided before exercise?
To minimize potential negative side effects, it’s advisable to avoid large meals that are high in fat, protein, and fiber shortly before exercising. Intact animal proteins like beef, pork, chicken, and fish are examples of high-protein foods that may require more time to digest.
Potential Side Effects of Exercising Too Soon After Eating
While individual responses vary, exercising too soon after eating can lead to various digestive symptoms and performance issues. Understanding these potential side effects can help you make informed decisions about your pre-workout nutrition timing.
Common digestive symptoms
- Bloating
- Nausea
- Cramping
- Reflux
- Vomiting
- Diarrhea
- Sluggishness
Research suggests that endurance athletes, such as runners and cyclists, are at the highest risk of experiencing these side effects due to the nature of their sports. In contrast, lower-intensity activities like golf, walking, and archery are less likely to trigger digestive symptoms.
How can exercise performance be affected?
While proper fueling is essential for intense training sessions, eating too close to a workout may hinder your performance. Many athletes and recreational gym-goers report feeling sluggish when exercising immediately after a meal. A small study involving 10 male basketball players found that several participants experienced nausea, belching, and stomach bloating when consuming a protein and carbohydrate meal before training, compared to eating a high-carbohydrate meal without protein.
Recommended Waiting Times for Different Types of Exercise
The optimal waiting time between eating and exercising varies depending on the individual and the type of sport or activity. While research on specific waiting times is limited, here are some general recommendations:
Exercise | Time to wait after a snack | Time to wait after a meal |
---|---|---|
Cross-country skiing | 30 minutes | 1-2 hours |
CrossFit | 30 minutes | 1.5-3 hours |
Cycling | 30 minutes | 1.5-3 hours |
Downhill skiing | 15-30 minutes | 1 hour |
Golfing | 15-30 minutes | 1 hour |
Mountain biking | 30 minutes | 1-2 hours |
Running | 30 minutes | 1.5-3 hours |
Swimming | 30 minutes | 1.5-3 hours |
Walking | Minimal time | Minimal time |
Weight training | 30 minutes | 1-2 hours |
Nutrition Strategies for Endurance Sports
Endurance sports such as running, cycling, and cross-country skiing that last over an hour may require eating during exercise to maintain energy stores. In these cases, it’s advisable to opt for fast-digesting carbohydrates like energy gels or chews to prevent digestive side effects.
Are there benefits to intra-workout nutrition?
Yes, consuming easily digestible carbohydrates during prolonged endurance activities can help maintain blood glucose levels, delay fatigue, and improve performance. However, it’s crucial to choose the right types of foods and practice your nutrition strategy during training to avoid gastrointestinal distress during competition.
Individualizing Your Pre-Workout Nutrition Timing
It’s important to recognize that individual responses to pre-workout nutrition can vary significantly. Some people may find they can comfortably train shortly after eating, while others may require several hours to avoid side effects. Experimentation is key to determining your optimal pre-workout nutrition timing.
How can you find your ideal pre-workout meal timing?
To discover your ideal pre-workout meal timing, consider the following steps:
- Start with the general recommendations provided earlier.
- Experiment with different meal sizes and compositions.
- Pay attention to how you feel during workouts after eating at various time intervals.
- Keep a food and exercise journal to track your experiences.
- Gradually adjust your timing based on your observations and performance.
Remember that factors such as the type of exercise, intensity, duration, and your individual digestive system all play a role in determining the optimal timing for your pre-workout nutrition.
Balancing Nutrition and Exercise Performance
Finding the right balance between proper nutrition and exercise performance is crucial for achieving your fitness goals. While it’s often recommended to eat before exercising to top off your energy stores, timing is key to avoiding potential side effects and optimizing your workout.
What are the benefits of pre-workout nutrition?
Pre-workout nutrition can provide several benefits, including:
- Increased energy levels
- Improved endurance
- Enhanced muscle protein synthesis
- Reduced muscle breakdown
- Better recovery
However, these benefits can only be realized if the timing and composition of your pre-workout meal are optimized for your individual needs and the type of exercise you’ll be performing.
Adapting Your Nutrition Strategy for Different Exercise Goals
Your pre-workout nutrition strategy may need to be adjusted based on your specific exercise goals. Whether you’re focused on building muscle, improving endurance, or losing weight, your nutritional approach can have a significant impact on your results.
How should nutrition differ for strength training versus cardio?
For strength training, consuming a meal containing both carbohydrates and protein 1-2 hours before your workout can help fuel your muscles and promote muscle protein synthesis. A ratio of 2:1 or 3:1 carbohydrates to protein is often recommended.
For cardio-focused workouts, especially those lasting longer than an hour, emphasizing carbohydrates in your pre-workout meal can help maintain energy levels throughout the session. Consuming easily digestible carbohydrates 30-60 minutes before exercise may be beneficial for sustained energy.
The Role of Hydration in Pre-Workout Nutrition
While much focus is placed on food intake before exercise, proper hydration is equally important. Dehydration can significantly impact your exercise performance and increase the risk of heat-related illnesses.
How much should you drink before exercising?
The American Council on Exercise recommends the following hydration guidelines:
- Drink 17-20 ounces of water 2-3 hours before exercise
- Drink 8 ounces of water 20-30 minutes before exercise
- Drink 7-10 ounces of water every 10-20 minutes during exercise
- Drink 8 ounces of water within 30 minutes after exercise
These guidelines should be adjusted based on individual needs, climate conditions, and the intensity and duration of your workout.
Post-Workout Nutrition: Refueling and Recovery
While the focus of this article has been on pre-workout nutrition timing, it’s important to consider post-workout nutrition as well. Proper refueling after exercise is crucial for recovery, muscle repair, and preparation for your next workout.
When is the optimal time to eat after exercising?
The “anabolic window” theory suggests that consuming nutrients, particularly protein and carbohydrates, within 30 minutes to 2 hours after exercise can maximize muscle protein synthesis and glycogen replenishment. However, recent research indicates that this window may be wider than previously thought, especially if you’ve consumed adequate pre-workout nutrition.
Aim to consume a balanced meal containing both carbohydrates and protein within 2 hours of completing your workout. If your next meal is several hours away, consider having a post-workout snack to jumpstart the recovery process.
Special Considerations for Different Populations
While the general principles of pre-workout nutrition timing apply to most individuals, certain populations may need to take special considerations into account.
How does age affect pre-workout nutrition timing?
As we age, our digestive systems may become less efficient, potentially requiring longer waiting periods between eating and exercising. Older adults may also benefit from consuming easily digestible proteins and carbohydrates to support muscle maintenance and energy levels during exercise.
What about pre-workout nutrition for pregnant women?
Pregnant women should consult with their healthcare provider regarding exercise and nutrition recommendations. Generally, they may need to pay extra attention to staying hydrated and maintaining stable blood sugar levels. Smaller, more frequent meals or snacks may be beneficial to avoid discomfort during exercise.
The Impact of Circadian Rhythms on Exercise and Nutrition
Our bodies’ natural circadian rhythms can influence both our exercise performance and our digestion. Understanding these rhythms can help you optimize your workout timing and nutrition strategy.
Does the time of day affect workout performance and digestion?
Research suggests that exercise performance may peak in the late afternoon or early evening for many individuals, coinciding with the body’s highest core temperature. However, this can vary based on personal preference and chronotype (whether you’re a “morning person” or “night owl”).
Digestion efficiency also follows a circadian pattern, with some studies indicating that our bodies may process food more efficiently earlier in the day. This could potentially influence the timing of pre-workout meals, especially for morning exercisers.
Supplements and Pre-Workout Nutrition
Pre-workout supplements have gained popularity in recent years, but it’s important to understand their role in relation to whole food nutrition and proper meal timing.
Can supplements replace pre-workout meals?
While pre-workout supplements can provide a quick source of energy and potentially enhance performance, they should not be viewed as a replacement for balanced, whole food nutrition. Many supplements are designed to be consumed closer to workout time than a full meal, typically 15-30 minutes before exercise.
If you choose to use pre-workout supplements, it’s crucial to read labels carefully, follow recommended dosages, and be aware of potential side effects. Always prioritize a balanced diet and proper meal timing as the foundation of your pre-workout nutrition strategy.
Listening to Your Body: The Importance of Intuitive Eating
While guidelines and recommendations can be helpful, it’s crucial to develop an awareness of your body’s signals and responses to different nutritional strategies.
How can you practice intuitive eating for exercise nutrition?
Intuitive eating involves paying attention to your body’s hunger and fullness cues, as well as how different foods make you feel before, during, and after exercise. To practice intuitive eating for exercise nutrition:
- Experiment with different meal timings and compositions
- Notice how your energy levels and performance are affected
- Pay attention to any digestive discomfort or other side effects
- Adjust your eating habits based on your observations
- Be flexible and willing to adapt your approach as needed
Remember that what works best for you may change over time or in different circumstances, so regularly reassess your nutritional needs and preferences.
The Role of Mental Preparation in Pre-Workout Nutrition
While much focus is placed on the physical aspects of pre-workout nutrition, the mental component shouldn’t be overlooked. Your mindset and psychological preparation can significantly impact your exercise performance and how your body responds to pre-workout nutrition.
How does mental state affect digestion and exercise performance?
Stress and anxiety can have a profound effect on digestion, potentially exacerbating issues related to eating too close to exercise. Additionally, your mental state can influence how your body utilizes nutrients during exercise. Practices such as mindfulness, visualization, and deep breathing can help optimize both digestion and performance.
Consider incorporating relaxation techniques into your pre-workout routine, especially if you tend to experience pre-exercise jitters or digestive issues. This holistic approach to pre-workout preparation can help you maximize the benefits of your nutritional strategy.
Timing, Side Effects, and More
It’s often recommended to eat before exercising to top off your energy stores.
However, some people may experience side effects when eating too close to exercising.
These can usually be avoided by allowing sufficient time for digestion, though this time period varies by the type of exercise.
This article explores how long you should wait to exercise after eating.
When consuming a meal, food enters your stomach and is slowly processed and released into your small intestine in small amounts.
It generally takes 2–4 hours for food to completely move from your stomach to your small intestine (1).
While it’s usually unnecessary to wait until food is fully digested before exercising, it’s best to give it some time to settle in your stomach.
For most people, 1–2 hours is sufficient after a moderate-sized meal, while waiting at least 30 minutes after a snack is fine.
At that point, food has digested enough to avoid stomach upset. That said, as the intensity of the exercise increases, so does the risk of side effects.
summary
While it generally takes 2–4 hours to fully digest a meal, waiting 1–2 hours after a moderate-sized meal and 30 minutes after having a snack should be sufficient before exercising to avoid side effects.
When it comes to eating before exercise, meal size and composition play a significant role.
The larger the meal you eat, the longer it will take to digest, increasing the amount of time you should wait before exercising.
In addition, the composition of the meal affects digestion time.
Meals that are higher in fat, protein, and fiber tend to be digested slower than those containing a larger proportion of simple carbs and more processed proteins, such as those found in some protein shakes and supplements.
High protein foods include intact animal proteins such as beef, pork, chicken, and fish.
Thus, it’s best to avoid eating large meals that are high in fat, protein, and fiber shortly before exercising to avoid any potential negative side effects.
Summary
Meal size and food composition affect the rate of digestion, so it’s best to avoid large meals that are high in fat, protein, and fiber shortly before exercising.
While the side effects that may result from eating close to a workout are highly individual, the most common ones are digestive symptoms and performance issues.
May cause digestive symptoms
Eating too close to working out may cause some digestive discomforts. The most common ones include (2, 3):
- bloating
- nausea
- cramping
- reflux
- vomiting
- diarrhea
- sluggishness
Data suggests that endurance athletes like runners and cyclists are at the highest risk of experiencing these side effects due to the nature of their sport (2).
Lower intensity sports such as golf, walking, and archery are much less likely to trigger digestive symptoms.
Furthermore, most of these side effects can be avoided by allowing some time for digestion before training.
Usually, 1–2 hours is sufficient after a moderate-sized meal, while waiting at least 30 minutes after a snack is fine.
May affect your performance
While fueling up for an intense training session is important, eating too close to a workout may harm your performance.
Athletes and recreational gym-goers often experience a feeling of sluggishness when exercising right after a meal.
A small study in 10 male basketball players found that several of them experienced nausea, belching, and stomach bloating when a protein and carb meal was consumed before training, compared with eating a high carb meal without protein (4).
These symptoms may hinder performance when participating in your sport or exercise of choice.
Summary
Some people may experience various side effects when exercising shortly after eating. These include bloating, nausea, cramping, reflux, vomiting, diarrhea, sluggishness, and potentially hindered performance.
The amount of time required to avoid digestive side effects varies by individual and the sport.
While data on the specific amount of time you should wait is limited, here are some general recommendations:
Exercise | Time to wait — Snack | Time to wait — Meal |
Cross-country skiing | 30 minutes | 1–2 hours |
Crossfit | 30 minutes | 1.5–3 hours |
Cycling | 30 minutes | 1.5–3 hours |
Downhill skiing | 15–30 minutes | 1 hour |
Golfing | 15–30 minutes | 1 hour |
Mountain biking | 30 minutes | 1–2 hours |
Running | 30 minutes | 1.5–3 hours |
Swimming | 30 minutes | 1.5–3 hours |
Walking | minimal time | minimal time |
Weight training | 30 minutes | 1–2 hours |
Some endurance sports, such as running, cycling, and cross-country skiing, lasting over an hour may require eating while exercising to maintain energy stores.
In this case, it’s best to stick to fast-digesting carbs like energy gels or chews to prevent any digestive side effects.
You may find that you can comfortably train shortly after eating, or on the contrary, you may require waiting several hours to avoid side effects.
Therefore, you should experiment to determine your ideal digestion period before exercising.
Summary
The length of time you should wait before exercising varies by sport and individual. Thus, you may have to experiment to find your ideal digestion period. Commonly, it ranges from 30 minutes to 3 hours.
To optimize your energy stores, it’s generally recommended to eat something before exercising.
That said, some may experience negative side effects when eating too close to a workout.
For most people, waiting 1–2 hours to exercise after a meal and at least 30 minutes after a snack is sufficient to avoid side effects.
Those practicing endurance sports may want to wait longer and need to incorporate fast-digesting carbs during workouts lasting longer than 1 hour.
Lastly, avoiding large meals containing a high proportion of fat, protein, and fiber will further help lower the risk of negative side effects.
Timing, Side Effects, and More
It’s often recommended to eat before exercising to top off your energy stores.
However, some people may experience side effects when eating too close to exercising.
These can usually be avoided by allowing sufficient time for digestion, though this time period varies by the type of exercise.
This article explores how long you should wait to exercise after eating.
When consuming a meal, food enters your stomach and is slowly processed and released into your small intestine in small amounts.
It generally takes 2–4 hours for food to completely move from your stomach to your small intestine (1).
While it’s usually unnecessary to wait until food is fully digested before exercising, it’s best to give it some time to settle in your stomach.
For most people, 1–2 hours is sufficient after a moderate-sized meal, while waiting at least 30 minutes after a snack is fine.
At that point, food has digested enough to avoid stomach upset. That said, as the intensity of the exercise increases, so does the risk of side effects.
summary
While it generally takes 2–4 hours to fully digest a meal, waiting 1–2 hours after a moderate-sized meal and 30 minutes after having a snack should be sufficient before exercising to avoid side effects.
When it comes to eating before exercise, meal size and composition play a significant role.
The larger the meal you eat, the longer it will take to digest, increasing the amount of time you should wait before exercising.
In addition, the composition of the meal affects digestion time.
Meals that are higher in fat, protein, and fiber tend to be digested slower than those containing a larger proportion of simple carbs and more processed proteins, such as those found in some protein shakes and supplements.
High protein foods include intact animal proteins such as beef, pork, chicken, and fish.
Thus, it’s best to avoid eating large meals that are high in fat, protein, and fiber shortly before exercising to avoid any potential negative side effects.
Summary
Meal size and food composition affect the rate of digestion, so it’s best to avoid large meals that are high in fat, protein, and fiber shortly before exercising.
While the side effects that may result from eating close to a workout are highly individual, the most common ones are digestive symptoms and performance issues.
May cause digestive symptoms
Eating too close to working out may cause some digestive discomforts. The most common ones include (2, 3):
- bloating
- nausea
- cramping
- reflux
- vomiting
- diarrhea
- sluggishness
Data suggests that endurance athletes like runners and cyclists are at the highest risk of experiencing these side effects due to the nature of their sport (2).
Lower intensity sports such as golf, walking, and archery are much less likely to trigger digestive symptoms.
Furthermore, most of these side effects can be avoided by allowing some time for digestion before training.
Usually, 1–2 hours is sufficient after a moderate-sized meal, while waiting at least 30 minutes after a snack is fine.
May affect your performance
While fueling up for an intense training session is important, eating too close to a workout may harm your performance.
Athletes and recreational gym-goers often experience a feeling of sluggishness when exercising right after a meal.
A small study in 10 male basketball players found that several of them experienced nausea, belching, and stomach bloating when a protein and carb meal was consumed before training, compared with eating a high carb meal without protein (4).
These symptoms may hinder performance when participating in your sport or exercise of choice.
Summary
Some people may experience various side effects when exercising shortly after eating. These include bloating, nausea, cramping, reflux, vomiting, diarrhea, sluggishness, and potentially hindered performance.
The amount of time required to avoid digestive side effects varies by individual and the sport.
While data on the specific amount of time you should wait is limited, here are some general recommendations:
Exercise | Time to wait — Snack | Time to wait — Meal |
Cross-country skiing | 30 minutes | 1–2 hours |
Crossfit | 30 minutes | 1.5–3 hours |
Cycling | 30 minutes | 1.5–3 hours |
Downhill skiing | 15–30 minutes | 1 hour |
Golfing | 15–30 minutes | 1 hour |
Mountain biking | 30 minutes | 1–2 hours |
Running | 30 minutes | 1.5–3 hours |
Swimming | 30 minutes | 1.5–3 hours |
Walking | minimal time | minimal time |
Weight training | 30 minutes | 1–2 hours |
Some endurance sports, such as running, cycling, and cross-country skiing, lasting over an hour may require eating while exercising to maintain energy stores.
In this case, it’s best to stick to fast-digesting carbs like energy gels or chews to prevent any digestive side effects.
You may find that you can comfortably train shortly after eating, or on the contrary, you may require waiting several hours to avoid side effects.
Therefore, you should experiment to determine your ideal digestion period before exercising.
Summary
The length of time you should wait before exercising varies by sport and individual. Thus, you may have to experiment to find your ideal digestion period. Commonly, it ranges from 30 minutes to 3 hours.
To optimize your energy stores, it’s generally recommended to eat something before exercising.
That said, some may experience negative side effects when eating too close to a workout.
For most people, waiting 1–2 hours to exercise after a meal and at least 30 minutes after a snack is sufficient to avoid side effects.
Those practicing endurance sports may want to wait longer and need to incorporate fast-digesting carbs during workouts lasting longer than 1 hour.
Lastly, avoiding large meals containing a high proportion of fat, protein, and fiber will further help lower the risk of negative side effects.
How long to exercise after eating
Exercising on a full stomach can lead to nausea, vomiting and cramps. How long to wait after eating so that playing sports does not bring discomfort? Says the medical author of the section “Health on Sports.ru”, general practitioner Alexander Shestakov.
How is digestion organized?
Digestion is a complex and energy-intensive process. Digestion of food begins already in the oral cavity: due to chewing, mechanical grinding of products occurs, and the saliva enzyme amylase begins to break down carbohydrates already in the mouth.
After swallowing, food enters the stomach, where it is accumulated and digested for several hours: the gastric mucosa secretes hydrochloric acid, which disinfects the swallowed food, and enzymes. Due to the contraction of the walls of the stomach, peristalsis, its contents are mixed.
Gradually, in small portions, the contents of the stomach enter the duodenum, where it mixes with bile and pancreatic juice. On average, after 3-6 hours, depending on the composition of the food, the stomach is completely emptied.
No wonder such a complex process requires a lot of resources. After eating, peristalsis is activated, blood supply to the stomach and intestines increases.
The stomach is stretched, stretch receptors in its wall are activated – this is one of the mechanisms of saturation. In the blood the level of leptin increases and the amount of ghrelin decreases – hormones that regulate appetite and satiety.
The longest time eaten food is in the intestines: in the small intestine – up to 6 hours, in the large intestine – up to several days. The whole process of digestion takes about 3 days.
Drowsiness often occurs after a heavy meal or a “sweet” snack. This is due to the activation of digestion processes and changes in blood glucose levels.
After fast carbohydrates enter the small intestine, blood glucose levels rise, which is felt as a surge of energy. In response, the pancreas secretes a high dose of insulin, a hormone that regulates the metabolism of carbohydrates in the body. After some time, blood glucose quickly returns to normal values.
After consuming a large amount of sweets, there is a jump in blood glucose, to which the pancreas reacts by releasing insulin and quickly returns the indicator to the proper value. Such “sugar swings” cause weakness and drowsiness. To prevent this from happening, the meal should be balanced, without an excess of sweets.
How long after eating can I do sports?
According to the recommendations of the International Society for Sports Nutrition , the time after which you can exercise depends on the amount of food eaten:
- 3-4 hours after a full lunch or dinner,
- 1-2 hours after a light meal without hard-to-digest foods such as fatty meats and nuts,
- 30 minutes to an hour after a small snack, such as cottage cheese or a protein bar.
Experts emphasize that these are approximate recommendations and it is important to listen to your body. If you feel heaviness in your stomach, you should postpone the start of the workout.
Power loads
Exercise is often accompanied by an increase in intra-abdominal pressure. This is especially pronounced during the deadlift, leg press, weighted squats, abdominal muscle training.
Performing this type of exercise immediately after eating increases the risk of backflow of stomach contents into the esophagus, this is called gastroesophageal reflux. It is he who leads to heartburn.
After a full meal, it is worth waiting at least 2-3 hours before starting strength training. A light lunch requires an average of 1-2 hours of waiting before exercising .
If you feel hungry, have a small snack 30-60 minutes before your workout. – a small portion of an omelette with vegetables or cottage cheese with bread will do. It is important not to give up carbohydrates – they will help restore muscle glycogen, the supply of which is depleted during training.
Cardio
Aerobic exercise, such as dancing or running, is associated with intense movement and increased intra-abdominal pressure. The active work of the respiratory and cardiovascular systems increases blood flow to the lungs and muscles. The outflow of blood from the gastrointestinal tract, as well as the mechanical effect on the stomach due to movements, can cause nausea, vomiting, and abdominal cramps.
Start cardio training no earlier than 2-3 hours after a full lunch or dinner, and after a light snack, you can train after 1.5-2 hours . As with strength training, you can have a snack 30-60 minutes before the start of classes.
Swimming
According to a well-known stereotype, you can swim no earlier than an hour after eating. This is not entirely true. Swimming is a kind of cardio workout, so if you have had a hearty meal, then you should not go into the water earlier than after 2-3 hours .
After a light snack, such as fruit or low-fat yogurt, the wait can be reduced to 45-60 minutes .
Focus on how you feel and do not start training in the water if you feel discomfort.
Read more
- Breakfasts for weight loss: what to eat at PP
- Beet juice improves endurance and improves performance in cyclic sports – is it true?
- Protein powder or steak? A packet of collagen or a piece of chicken? What is best for the body?
- Fasting days: is there an effect and what are the contraindications?
- More about training, nutrition, sports medicine and sport as an activity in the Health section
- Subscribe to Sports.ru telegram channel about health
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Is it possible to play sports after eating – Slimming with the calculation
No one can give a definite answer. First, each type of training has its own rules. What is suitable for strength training is not suitable for yoga. Secondly, each person is individual and it is necessary to experimentally look for the optimal time. In this article, we will give the basic rules and guidelines on how to plan the last meal before sports activities.
Can I train immediately after eating?
Fitness trainers are unanimous in their opinion that you should not exercise after eating. Any product needs time to digest. A hearty meal, like breakfast, lunch or dinner, takes longer to digest – 2-3 hours. A light protein-carbohydrate snack, like an apple and a protein shake, will be absorbed faster – 45-60 minutes. At different times of the day, foods are digested differently. Faster digestion of food occurs at lunchtime – from 12:00 to 15:00. In the morning and evening, the rate of digestive enzymes is low.
After eating, blood rushes to the stomach, and during sports, the muscles need it. Physical activity after eating places a high strain on the digestive system. During training, you can feel heaviness in the stomach, drowsiness, weakness, nausea, spasms of the digestive tract.
Based on the basic rules for planning meals before sports and your own feelings after eating, you can find the optimal time.
Nutrition rules before strength training
Eat 1.5 hours before weight training at the gym if it is a complete meal of complex carbohydrates and lean protein sources. If the last meal was 3-4 hours ago and there is no time to wait, have a light snack 30-45 minutes before training from fast-digesting foods (calorie). Cottage cheese with berries or an omelette with vegetables and bread will be an excellent option.
After a workout, you don’t have to rush to the fridge or snack on some special foods. Eat your regular scheduled meal 45-60 minutes later.
Nutrition rules before cardio training
You should eat 1. 5-2 hours before cardio training. This applies to all meals. Snacking before cardio is not necessary (calorizator). An exception – if you feel hungry, make a light snack for 150-200 kcal in 30-45 minutes. Choose protein foods – a protein shake, an egg white omelette, a glass of yogurt.
High-intensity cardio is subject to pre-strength nutrition guidelines. The body during HIIT works in an anaerobic mode, and not in an aerobic mode, as with classic cardio on a simulator.
After cardio, you need to eat after 45-60 minutes. At the end of classes, the body continues to burn fat for some time. Eating will stop the process of burning calories.
Nutrition rules before yoga or Pilates
Between meals and yoga, Pilates or dancing, a long period of time is needed – 2 hours after a light snack and 4 hours for a normal meal. Yoga instructors believe that eating less than 2 hours will disrupt the flow of energies, but agree that if you feel physiological hunger and its inherent weakness, then you need to have a light snack.