You want to exercise, but you just ate. How long should you wait before you exercise after eating? The answer is actually not as simple as it may seem. Here are some things to keep in mind when deciding how long after eating can you exercise:
Should you work out immediately after eating?
No, you should not work out immediately after eating. You need to give your body some time to digest the food that you ate before exercising. This will keep it from working too hard while burning calories and maintaining muscle mass as well as prevent potential injuries such as cramps or sprains.
When you eat a heavy meal for more energy immediately before a workout, it can cause discomfort, including stomach cramps and bloating. You will not also experience optimal performance due to competing demands between your digestive system and muscles.
The amount of time you have to wait between eating and exercising will depend on what you ate. If you had a light snack, you may be able to exercise 30 minutes after eating. However, if you ate a large meal, you should give yourself at least two hours before working out.
This video explains whether it is better to eat before or after workout:
How long after eating can you exercise?
The general rule of thumb is to wait for at least two to three hours after a meal before working out. This will give your body enough time to digest the food properly.
If you have a light snack about an hour before working out, that’s okay. But make sure it’s something easy to digest, like fruit or yoghurt.
If you’re doing an intense workout, you may need to wait even longer. Three to four hours after eating is a good rule of thumb in this case.
It’s also important to drink plenty of water before and after working out, regardless of how long you wait to exercise since your last meal. Thirst can often be mistaken for hunger, so make sure you’re well-hydrated before and after your workout for an energy boost.
Simple exercises after eating
If you are unable to wait two or three hours after eating before working out, there are some simple exercises that you can do. These include walking, mini trampoline exercises, light jogging, and swimming. Just make sure that you listen to your body and if you feel any discomfort, stop immediately.
If you prefer trampolining, here are fun games you can play after eating. And suppose you would be trampolining on a 14ft trampoline, you need a sturdy 14ft trampoline mat for the best experience.
It’s always important to consult with a doctor before starting a new exercise or diet program. This is especially true if you have any medical history or conditions. This will ensure that you are healthy enough to start a new program and avoid further complications.
Your therapist will also tell you the foods to avoid before exercise. Some foods digest quickly and you will be able to work out after 30 minutes of consuming them. On the other hand, some make you feel lethargic, meaning you have to wait for at least two hours before working out.
What are some good snacks to eat before working out?
Some examples of light snacks that will give your body energy to work out are fruit, granola bar or nut. You may also be able to eat a peanut butter and jelly sandwich if you do not feel full after eating it.
Other foods to eat before exercise include:
- Whole grains such as oatmeal or dry cereal.
- Lean proteins including fish, chicken and tofu.
- Whole grain bread.
- Veggies such as carrots, celery or broccoli. You can also eat a banana for potassium so that you do not cramp up during your workout. If none of these sounds good to you at the moment, try drinking some water 30 minutes before working out.
What food will regulate proper blood flow?
Foods that help to regulate proper blood flow and reduce cramping include:
- Bananas. They contain potassium which helps your muscles function properly. Bananas also stabilize the rise in insulin after eating carbs, keeping sugar levels steady and preventing low energy or fatigue.
- Whole grains. Such as oatmeal or cereal will keep you feeling full and prevent low energy. This is a meal to eat closer to your exercise.
- Lean proteins. Such as fish, chicken and tofu will also help you to feel full longer so that you do not become hungry again shortly after eating. This keeps your blood sugar levels steady which prevents cramping or fatigue.
- Watermelon. This is a great food to eat before working out because it contains electrolytes that help keep you hydrated. It is also 92% water so it will help to replenish any fluids that you lose during your workout.
- Cucumbers. This is another good choice for regulating blood flow because they contain silicon and magnesium which helps muscles function properly. They are also a good source of water.
- Beets. High in nitrates, which helps improve blood flow by widening your veins and arteries. This allows more oxygen-rich blood to reach your muscles.
What shouldn’t I eat before working out?
You should avoid heavy meals like lasagna, pizza or burgers before working out. These meals are digested slower and you may feel uncomfortable while trying to exercise. Additionally, you should avoid eating high-fat foods because they can slow down your body’s ability to process food.
Foods that are high in fibre should also be avoided before a workout. This is because they can cause stomach cramps or discomfort. If you’re not sure if a food is high in fibre, check the nutrition label on the package.
The NHS advises against fatty foods such as avocados, crisps, chips, large amounts of nuts, olives and full-fat cheeses, and high-fibre foods such as high-fibre cereals, raw vegetables and raw nuts and seeds.
Lastly, avoid drinking caffeine before working out as it can make you feel jittery and dehydrated.
How does fruit boost energy levels?
Fruit boosts your energy levels in several ways. Fruit contains many beneficial nutrients including vitamins, minerals and antioxidants which help to improve overall health, and are generally important when you want to burn fat with exercise. This helps you to feel more energized so that you can work out harder when the time comes. Some examples of fruit that are great for energy levels include:
Bananas. They contain potassium which helps your muscles function properly. Bananas also stabilize the rise in insulin after eating carbs, keeping sugar levels steady and preventing low energy or fatigue.
Apples. Apples are a good source of fibre so they will keep you feeling full longer to prevent snacking later on. They also contain antioxidants which help to improve your overall health.
Oranges. Oranges are high in Vitamin C which is beneficial for the immune system. They also have a moderate amount of sugar so they can give you a quick boost of energy when you need it most.
Grapefruits. Grapefruits are similar to oranges in that they contain a moderate amount of sugar. This makes them great for providing quick energy when you need it most.
Can you work out on an empty stomach?
If you do not have a lot of time to exercise, you may want to work out on an empty stomach, it is just the opposite of working out on a full stomach. Working without eating will burn more calories and keep your metabolism elevated for longer than exercising after eating. However, if you don’t eat before working out, you must make sure to eat a healthy meal after your workout.
Working out on an empty stomach can also leave you feeling lightheaded or dizzy if it is done too often. If this happens, try eating a small snack like half an apple before exercising to get some energy and carbohydrates into your system without overloading on sugar.
An empty stomach can make exercise feel more intense because your body will not have anything to dilute the stomach acids. If you are new to working out, start by eating a small snack before your workout and gradually decrease the amount of time you wait after eating before working out.
Exercising after eating processed foods
Processed foods such as cake or cookies can also cause problems. The sugars and fats in these foods will sit on top of your stomach while you exercise, making it feel uncomfortable and bloated. If this happens to you, try reducing how often you eat processed sugar after a workout. You will not enjoy it on an exercise trampoline after munching processed foods.
Processed foods will also not provide your body with the nutrients it needs to perform and can actually cause you to feel tired after working out. Try eating a balanced meal before exercising that includes lean protein, whole grains and vegetables. This will give you energy and help your muscles recover after your workout.
Effects of taking too long to exercise after eating
If you wait too long to exercise after eating, your body will not be able to use the food you just ate for energy. The food will instead sit in your stomach and digestion will take place while you are working out. This can cause problems like nausea, vomiting or diarrhoea.
In general, it is best to wait about two hours after eating to exercise. If you are very hungry, try eating a small snack that includes carbs and protein before exercising but avoid large meals if possible.
When there are no carbohydrates in your bloodstream, your body relies on energy stores called glycogen. This can be depleted during an intense or long exercise session that hinders your evening, noon or morning workout.
You might also lose interest in your workout because you will be thinking about how hungry you are. If this happens, try to focus on the exercise and not let your stomach distract you.
Water consumption before working out aids athletic performance
It is important to drink plenty of water before working out, especially if you plan to exercise for a long time. Thirst can often be mistaken for hunger, so drinking water before working out can help to prevent you from eating too much.
Water consumption also helps your body to flush out toxins and keep your muscles hydrated. This prevents cramping and fatigue during your workout.
Ideally, you should drink about two cups of water two hours before working out and another cup right before beginning your exercise routine. If you are exercising for longer than 30 minutes, you should drink one cup of water every 15 to 20 minutes that you exercise.
Water consumption can also affect how many calories you burn during your workout. When drinking less water before working out, the body will try to conserve energy by slowing down its metabolism and using fewer calories in order to maintain the body’s normal temperature.
If you are dehydrated, your muscles will become stiffer and less flexible during exercise. This can lead to cramps or even injuries if they happen during a workout session.
Dehydration also causes fatigue because it decreases blood flow throughout the body which makes it harder for oxygen to reach your cells. If you are dehydrated during your workout, you will not be able to work out as hard or for as long.
Dehydration can also cause headaches and nausea because it decreases blood flow throughout the body which makes it harder for oxygen to reach your cells. If you are experiencing these symptoms after exercising, try drinking more water before working out again.
Waiting times to lose weight
Waiting times after eating also depend on the type of food you have consumed. Carbohydrates, for example, take a bit longer to digest than proteins.
Light snack
For a light snack, wait 30 minutes. Light snacks such as fruit, energy bars or yoghurt are digested quickly and will not cause problems during your workout.
Heavy snack
If you are planning to have a heavier snack before working out, try to choose something that includes both protein and carbohydrates. This will help your body to use the food for energy while you exercise.
A heavy snack such as a sandwich or burger will take longer to digest than a light snack and can cause problems if you exercise too soon after eating it.
For a heavy but healthy snack, wait at least two hours. A good example of a heavy pre-workout snack is a turkey sandwich
Protein snack
For a protein snack, wait 45 minutes.
Big meal
For a larger meal, wait at least two hours. If you are exercising within this time frame, try having a smaller portion of your meal before working out and have the rest afterwards as part of your recovery snack.
If you had a big meal right before working out, it is best to wait as much as four hours before exercising. It is also a good idea to have a smaller portion of your meal beforehand and the rest afterwards to help with recovery.
Avoid eating within one hour before working out if possible because you’ll feel sluggish during your workout session. If this isn’t an option, try having only half of what you normally
This is especially important if your meal includes carbohydrates and fats as they will take longer to digest. If possible, try not to eat anything.
Small meal
Wait 60-90 minutes.
High fat foods
This can take a long time to digest and can cause cramping or even nausea during your workout session. Make sure you are completely finished eating, including chewing gum or drinking anything containing sugar before starting your workout.
Avoiding high fat foods is the best way to prevent problems before working out because it will be easier for your body to break down these types of foods. If you must have a high fat snack, try to eat it several hours before exercising and make sure you are completely finished eating.
On the other hand, low fat foods are digested quickly and will not cause problems during your workout.
Bullet Points
- Drink water before working out to prevent dehydration and cramping.
- Hydrate during your workout by drinking one cup of water every 15-20 minutes.
- Consume a light snack if you are working out 30 minutes after eating.
- For a heavier snack, wait at least two hours.
- If you had a big meal right before working out, it is best to wait as much as four hours.
- If you had a small meal 60 minutes – 90 minutes before exercise, drink half of what you normally would and hold off on the rest. Try not eating at all if possible.
Can you have sports drinks before exercise?
Sports drinks such as Gatorade can help to replace electrolytes that are lost during a workout. However, they are high in sugar so it is best to drink them only if you are working out for more than an hour. Otherwise, stick to water.
Sports drinks are high in sugar and can lead to cramps if consumed too close to your workout session. It is best to stick with water for shorter workouts under an hour long.
Final Thoughts
It is best to listen to your body and if you feel like eating or drinking right before working out, then go ahead. Just make sure that it does not affect how well you’re able to work out.
It is best to wait 60-90 minutes before exercising if possible, especially after having a small snack such as fruit or yoghurt. If you had a big meal, try waiting up to three to four hours before starting your workout session.
Your body needs some time to process your meal before you hop into the HIIT class. Sometimes, you would feel too Lazy to exercise but these tips can get you going.
