A recurring question that we have when exercising or wanting to go to the gym is: “Should you exercise after eating?” The greatest coaches and physical trainers recommend doing sports once or twice a day; however, it is not always clear how to establish the time intervals between meals and physical work.
In this article, we will explain in detail how long to wait after eating to exercise. In this way, you will be able to clarify all your doubts and correctly distribute the training and feeding time without damaging your body. Let us begin!
Exercising after Eating: is it Good or Bad?
There are false ideas and premises about post-feeding exercise, which is why we want you to know what the experts say. Nutritionists recommend resting at least 2 hours after the main meals (breakfast, lunch, and dinner) since immediate physical activity after eating food makes digestion difficult.
While it is true that for many people, the main goal of exercising is to burn calories, doing it right after eating is useless. The reason? Food is still in the stomach, so it will only disrupt the natural process of digestion. This can be very dangerous, as a digestive cut can cause dizziness, severe headaches, and nausea, among other things.
To burn as many calories as possible and exercise to bring benefits, the body must complete the digestive process. In this way, by working your muscles, you can naturally get rid of the body’s fat.
So if you think that exercising after eating you will lose weight faster, forget it. The only thing you will achieve is indigestion that will possibly have serious consequences on your body. The key is to eat in a balanced way and distribute the daily training sessions equally.
How Long to Wait After Eating to Go to the Gym
This information brings us back to the original question: How long do you have to wait after eating to exercise?
Experts in physical education and nutrition always recommend waiting between 2 and 3 hours to exercise after eating, especially after breakfast, lunch, and dinner. Once this time has elapsed, the body will have completed the digestive process, and it will be possible to burn fat and calories accumulated in the body without hurting yourself.
For example, to exercise after breakfast, you should bear in mind that if you eat something at 8 in the morning, it is best to wait until 10 to go to the gym.
You must remember to stay well hydrated at all times, both before, during, and after exercising. Similarly, if you want to know how much time has to pass after training to eat, you should know that 15 minutes after your training, you will be able to eat fruits, juices, yogurts, or natural smoothies to replenish energy and complement the training.
So, if you wonder how long to wait after eating to go to the gym, you should be clear that, at least, you will have to wait a couple of hours, especially if you have eaten dense dishes, and your training routine is usually hard.
What to Eat Before Training
Having cleared up the doubt of how long to wait after eating to exercise, now we will recommend what to eat before training since, logically, some foods are digested faster than others.
Before, we remind you that you must make sure to distribute the food rations well because if you eat a lot, it will take longer to digest the food. When you increase the intensity of the training, the feeling of fullness and fatigue will be inevitable. However, if you eat little, you will weaken more quickly and could make you dizzy. These are the foods that we recommend before training:
- Eggs: an ideal source of protein to start the day. Eggs are a great addition to pre-workout entrees for breakfast or lunch.
- Oatmeal: ideal for breakfast, either in the form of porridge, cereals, or juice. Oatmeal is rich in natural fibers, so it is very digestive and remarkably purifies your body, leaving it ready to burn calories. It is also highly recommended to eat an oatmeal bar (or any other cereal) before training.
Also read: How to Gain Weight by Eating Healthy.
- Fruits: Salads and fruit juices are great for breakfast. Papaya, apple, pear, and banana are the best options to fill your body with vitamins and nutrients before training.
- Avocado: Avocado is rich in fatty acids, vitamins, and antioxidants that promote digestion and help to obtain more nutrients at each meal. Also, avocado is one of those foods that can be eaten at any time of the day, as it accompanies many dishes.
- Rice: the ideal companion for your meals. Rich in carbohydrates, rice nourishes you by avoiding prolonged filling after lunch.
- Red and lean meats: Red and lean meats are rich in protein, so they will give you the energy you need without affecting your digestion.
- Lentils: another great source of protein and minerals. Lentils are ideal for eating before training, as they facilitate digestion and combine with many other foods.
- Salads: vegetables provide you with vitamins and antioxidants that purify your body and relax the digestive process. Spinach, carrot, celery, cabbage, broccoli, etc. These are some of the best options to complete the pre-workout menu.
Adapted and translated by The Cop Cart Staff