Both beautiful and healthy: How long after eating to exercise?

Experts recommend that you eat a snack before exercising to recharge your body. However, some people may experience side effects when eating too close to exercise time. So how long after eating to exercise?

Many people often fast to exercise to not have to wait for the stomach to digest food. However, this can cause the body not to have enough energy to exercise.

The article will explain to you: how long should you wait to exercise after eating. At the same time, the notes on eating before exercise will also help you make healthy choices.

1. Is it okay to exercise just after eating?

Have! If you have just finished eating and started exercising intensely , this will lead to side effects for the body.

Potential risks when exercising right after eating

Your body will react if you exercise right after eating. This level will be more serious the more food you eat, and the higher the intensity of exercise.

The side effects are usually gastrointestinal symptoms. Here are the risks you may face if you exercise right after eating:

• Affects the digestive system. You may experience gastrointestinal discomfort and symptoms: flatulence, nausea, cramps, reflux, vomiting, diarrhea, etc. For different intensity of exercise, the severity of the symptoms. The evidence is also different. For example, people who jog or cycle will have more severe symptoms than people who walk or play golf right after eating.
• Affects exercise performance. Even though the body is already full of energy for the intense workout. But eating right at the time of practice will create a feeling of sluggishness and sluggishness.

Benefits of eating before exercise

Eating before exercise and having a reasonable waiting time will bring you certain benefits. A pre-workout snack is recommended by many coaches and experts because of its benefits:

• Helps prevent low blood sugar
• Stabilize the stomach and protect the digestive system
• Provides energy for muscles.

2. How long does it take to exercise after eating?

If you wonder: How long after eating can you exercise? The answer will depend on your diet. General principles suggested by experts:

• For the main meal, you should wait 1-4 hours before exercising.
• For a snack, or snack, you need 1-3 hours of digestion before training.

In addition, how long it takes to exercise after dinner depends on the sport you play. Here’s the minimum amount of time you need to wait for food to digest before exercising

There is no exact answer to “How often do you exercise after eating?” in each person. The amount of time you should wait to digest your food before exercising varies depending on: The sport you play; your physical condition; Portions and foods you eat.

>> Suggestions for you: What to eat after gym to lose weight?

Exercise related questions

• When should exercise to lose weight effectively burn fat?
• How long after exercising can I shower? Should I take a hot or cold shower?
• What to do after eating to lose weight and good digestion?
• 6 tips to help you exercise properly

3. What to eat before exercise?

So you have the answer to the question: how long should you exercise after eating? The following are tips to help you both provide energy for your body to exercise effectively, and can not wait too long before exercising.

3.1 Eat a snack before training

If you don’t want to wait too long, a snack will shorten your digestion time. However, you should note, snacks with too small portions may not provide enough energy for a workout over 60 minutes.

If your workout lasts longer than 60 minutes, you may benefit by including a carbohydrate-rich food or drink during your workout. Good snack options include:

• Energy Bar
• Banana, apple or other fresh fruit
• Yogurt
• Fruit juice
• Whole grain bagels or crackers
• A low-fat granola bar
• Peanut butter bread
• Sports drinks or diluted juices

>> Read more: What should you eat before and after the gym to lose weight effectively?

3.2 Foods rich in healthy carbohydrates

If you want to eat healthy to exercise effectively, eat healthy carbohydrates. You might consider: whole grains, whole-wheat toast, low-fat yogurt, whole-grain pasta, brown rice, fruits and vegetables.

3.3 Limit foods high in protein and fat

For the most effective post-workout exercise, stay away from high-fat foods, and limit protein in your diet.

Although protein plays an important role in building muscle. However, you should not eat too much protein, even healthy protein before exercising. The reason is because:

• These types of energy are provided from proteins and fats that digest more slowly in the stomach. In addition, they also take away oxygen and energy to circulate blood, instead of directly delivering oxygen and energy to muscles for exercise.

>> Read now: What should you eat before morning gym?

Tips to speed up the digestion of food

You can’t go through the process of digestion too quickly. However, here are some habits that will help you speed up your digestion naturally:

• Eat slowly, chew well. Chewing food thoroughly helps the body absorb more nutrients. At the same time, eating slowly also helps you not to overeat and reduce the feeling of indigestion.
• Limit fast foods and fried foods. These foods can slow down your digestion.
• Don’t overeat. Eating too much will put pressure on your stomach, which also slows down your food digestion.

>> Read more: Should I drink water after exercising?

Conclusion

To optimize energy storage, you should eat something before exercising. For most people, it’s a good idea to wait 1-4 hours to exercise after a main meal and at least 30 minutes after a snack. People who practice endurance sports may want to wait longer and need to incorporate fast-digesting carbs during workouts lasting more than 1 hour.

Hope the article has answered you the question: How long after eating to exercise? As well as tips for eating right before exercise for you.