As we all know, combining exercise and proper nutrition is vital for maintaining a healthy lifestyle. Your body needs the proper nutrients before and after exercise to build muscle and aid recovery. Also, you need the right amount of energy to fuel your workouts.
That said, you’ve also probably heard that there’s an amount of time you should wait if you’re exercising after eating.
But does that really matter? Yes, it does, which is why many people ask questions such as “how long should I wait to exercise after eating” and “how long should I wait after eating to exercise?”
So, how long after eating should you wait to workout? What happens if you exercise right after eating?
Let’s get to it.
Eating and Working Out: Does Timing Matter?
Yes, timing is crucial when it comes to exercise and digestion. The goal is to optimize the digestive process and fuel your body for optimal performance during exercise. The timing of your meal before exercise can impact how you feel during the workout and the effectiveness of the exercise session.
According to the American Dietetic Association, the ideal waiting period can depend on several factors, including the size and composition of your meal, your metabolism, and the type of exercise you plan to do.
However, waiting too long after eating can also harm your workout performance. Because waiting too long to start exercising after eating can drop your blood sugar levels, leading to fatigue and weakness during your exercise session.
Also, it’s essential to pay attention to your body’s signals. If you feel discomfort or heaviness in your stomach or experience nausea, dizziness, or other unusual symptoms, waiting a little longer before exercising is best.
So, to answer the question: “how long should I wait after eating to exercise?” or “how long after eating should you wait to workout” the ideal wait time is between 30 minutes to three hours, depending on your meal. (We’ll discuss that in detail later.)
What Happens If You Exercise Right After Eating
Exercising right after eating can interfere with the digestive process and lead to indigestion, bloating, and discomfort.
This is because when exercising, your body diverts blood away from your digestive system and toward your muscles. So, if you have just eaten a meal, your digestive system is still working hard to break down the food, and the reduced blood flow can cause discomfort.
So, whenever you think or hear someone ask, “how long should I wait after eating to exercise?” think about the consequences.
Increased Risk of Indigestion and Reflux
Exercising too soon after eating can increase your risk of indigestion and reflux. This is because exercising can increase pressure on the stomach and force acidic stomach contents back into the esophagus.
Risk of Hypoglycemia
What happens if you exercise right after eating? Well, exercising too soon after eating can cause a drop in blood sugar levels, leading to the following symptoms of hypoglycemia:
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- Acid reflux
- Bloating
- Diarrhea
- Dizziness
- Fatigue
- Heartburn
- Nausea
- Stomach cramping
- Vomiting
Decreased Performance
Also, in addition to digestive issues, exercising too soon after eating can negatively affect your workout performance. This is because your body needs energy to perform physical activity, and that energy comes from your food.
However, if you exercise too soon after eating, your body may not have enough time to digest the food and convert it into energy for your muscles. This can lead to sluggishness, fatigue, and weakness during your workout.
Damaged Digestive System
Another potential consequence of exercising too soon after eating is long-term damage to your digestive system. Why? Because when you exercise, your body increases blood flow to your muscles and away from other parts of your body, including your digestive system.
So, immediately exercising after eating puts a strain on your digestive system. This causes a combination of reduced blood flow and increased physical activity, leading to long-term damage.
How Long Should You Wait to Exercise After Eating?
Digestion is a complex process that breaks down nutrients into smaller parts, so several variables are involved in answering the question, how long should I wait to exercise after eating?
Researchers estimate that it takes your body 4-5 hours for food to pass through your stomach and 73 hours (about three days) for your body to complete the digestive process.
Your wait time before exercising after eating can vary based on your digestive system. A study found that digestion is faster in women compared to men. And as you grow older, your digestion begins to slow down.
Additionally, having previous gastrointestinal disorders means your body may digest food slower than others. Thus, there’s no fixed wait time for exercising after eating, as it varies based on the following factors:
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- Type of food: Foods high in fat, protein, and fiber take longer to digest. So how long you should wait to exercise after eating depends on what you eat.
- Digestion speed: Everyone’s digestion speed is different. And several factors, including age, gender, health conditions, and others, play a part in how fast your body digests food.
- Quantity of food: Your meal size also affects the time you should wait before working out. The more food you eat, the longer it’ll take to digest. So, if you had a heavy meal, you may have to wait longer.
- Exercise intensity: According to research, high-intensity exercises, such as running, are more likely to cause gastrointestinal issues. This is because when you exercise, blood flows towards your muscles, and the shift of blood flow from your stomach interrupts the digestive process.
Determining Your Wait Time
As we’ve mentioned, different foods take different amounts of time to digest; simple carbohydrates digest faster than complex carbohydrates and proteins. So, understanding digestion time can help you determine your wait time before exercising.
According to the International Society of Sports Nutrition, the recommended wait time for specific foods is as follows:
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- Exercising after eating a large meal high in fat or high-fiber meals: 3 to 4 hours before exercise.
- Exercising after eating a small-medium meal such as a sandwich or pasta dish: 1 to 2 hours before exercise.
- Exercising after eating a light snack such as a piece of fruit or a granola bar: 30 minutes to 1 hour before workout.
If you need more clarification about the timing of your meal, listen to your body; If you feel uncomfortable or bloated, wait a little longer before starting your workout.
Also, keeping a food and exercise journal can help you track how long it takes for your body to digest different foods and determine your ideal wait time.
What Meal or Snack Should I Eat Before Exercising?
How long after eating should you wait to workout? Finding a specific answer to that question depends on the individual and the type of food consumed
Although some people prefer to exercise on an empty stomach, exercising after eating gives your body enough time to digest the food and convert it into energy for your workout, which increases your performance.
Also, exercising after eating certain meals improves your performance during exercise. Depending on what you intend to achieve during your workout, the list below gives you an idea of what meal or meal combination you should eat before you exercise.
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- Increased energy: Consuming carbohydrates before exercise can provide a quick energy source for your muscles.
- Improved endurance: Eating a nutritious meal containing carbohydrates, protein, and healthy fats can help fuel your workout and maintain your blood sugar levels and prevent premature fatigue.
- Enhanced recovery: Consuming protein after exercise can aid in muscle recovery and growth.
What Are the Best Types of Exercises to Do After Eating?
If you’re planning to exercise after eating, choosing the right type of workout is essential. Here are some tips:
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- Low to moderate-intensity activities such as yoga, walking, or light weightlifting are good options after eating heavy meals.
- High-intensity workouts such as sprinting or heavy weightlifting may be uncomfortable after eating heavy meals and increase the risk of indigestion. Also, if you’re planning a high-intensity workout, paying attention to your body and avoiding pushing yourself too hard is essential.
- Wait at least two to three hours after eating a full meal before starting a high-intensity workout. But if you don’t have that much time, avoid large meals or high-fiber foods, as they can slow digestion and cause discomfort.
- Stay hydrated before, during, and after your workout to help prevent indigestion and maintain energy levels.
Eating and Exercising: Doing It Better With Craft Medical
In this post, we’ve answered the following salient questions: how long should I wait to exercise after eating? How long should I wait after eating to exercise? How long after eating should you wait to workout? And what happens if you exercise right after eating?
Remember, improving your overall health (including sexual health) requires proper nutrition and adequate exercise, and that’s where we come in. With Craft Medical, you don’t have to worry about getting the right balance; our medical professionals can help you find that balance for your health and fitness goals.
Want to find the best way to reach your fitness and nutrition goals?
