How Long Should You Wait to Exercise After Eating

This article was originally published on GNC.com

 

As kids, many of us endured that terrible interval between finishing a beach picnic, and our parents finally allowing us to get back in the water. But was their threat of a cramp a real one, and was the time limit we were given longer than necessary? As is so often the case, the real answer to how long should you wait to exercise after eating is — “it depends.”

 

Cramps are just one potential drawback to exercising too soon after eating. Not giving yourself enough time to digest the food can also catch you at that awkward stage between feeling lethargic and getting energized.

 

A few factors influence how long you should wait to exercise after eating, as well as the best meals to have before various exercises. Here are a few questions to ask yourself before you lace up those training shoes:

 

HOW HEAVY WAS THE MEAL?

 

If you’re the three-meals-a-day type, you may need to fit your exercises evenly between breakfast and lunch, or lunch and dinner.

 

It’s generally suggested that people should wait to exercise three to four hours after eating a substantial meal, according to Mayo Clinic. You may only have to wait one to three hours to exercise after a smaller meal.

 

If you don’t want to wait that long to exercise after eating, start having more frequent, smaller meals during the day. This will give you greater flexibility when it comes to fitting in exercise.

 

What if you’re heading out to the gym and realize that you’re hungry? Fortunately, small snacks can be eaten right up to, and even during, an exercise routine. Choose a protein bar or granola bar, yoghurt, a small sandwich or a handful of nuts. Keep in mind, though, that while a snack immediately before exercise will help you feel less hungry, your body may not have enough time to turn it into fuel.

 

WHAT KIND OF EXERCISE WILL YOU BE DOING?

 

What you eat can influence the success of your exercise routine at least as much as the timing of your meal — especially when you factor in the activity itself. It becomes much easier to exercise within a few hours after a substantial meal, for example, if the meal itself isn’t packed with the kinds of food that will “weigh you down”.

 

For an activity slated to last longer than 60 minutes, your pre-workout meal should have an emphasis on healthy carbohydrates. Good choices for breakfast include whole grain pancakes or bagel slices, along with some fruit or fruit juice. Lunch or dinner options might include a sandwich with whole grains, or a meal based on brown rice or wheat pasta. Plan to make about half of your meal carbohydrates.

 

In addition, carry along healthy-carbohydrate snacks if that hike or paddleboard trip will last longer than 60 minutes. Good choices include bars, sports drinks and/or granola. Keep each snack light, though, so that you don’t give yourself a stitch in your side or stomach troubles as you exert yourself.

 

For shorter workouts in which the emphasis will be on strength training, up the ratio of protein to carbs. That doesn’t mean that carbohydrates are a no-no for these types of workouts, but you should consider including peanut butter on that bagel, or making pancakes with whey protein or cottage cheese.

 

Fat also provides fuel for workouts, but be smart about the kinds you choose. Olive oil and nuts are examples of good types of fats. For heart health, limit saturated fats — the kind found in mayo, red meat and full-fat dairy products. Keep in mind fats digest slowly, which can divert the energy you need for exercise and sit in your belly longer which may lead to a less-than-ideal workout.

 

Of course, it should go without saying that you should be hydrating throughout the day, during your meals, as you prep for your workout, and while you exercise.

 

ARE THERE SPECIAL CONSIDERATIONS FOR EXERCISE AFTER EATING?

 

Ultimately, only you can know for sure how soon is too soon when it comes to working out after eating. You might be one of the lucky ones who never experience cramps or sluggishness even when exercising soon after a heavy meal.

 

WHAT ABOUT POST WORKOUT?

As you wind down, don’t forget that you still need to “feed” those muscle tissues that have been working so hard, as well as to refill your depleted energy stores.

 

An ideal recovery snack contains a balance of healthy carbs for energy, protein to repair muscle tissue, and fluids to rehydrate you. A tuna salad sandwich with orange juice, or a yogurt-granola parfait and bottled water are light, portable meals that are ideal when your post-workout schedule is packed. You can also consider an on-the-go healthy snack.