In this brief article we will answer the query,”How long do you have to wait to workout after eating?” We will talk about when you should exercise after eating depending on various meal sizes. We will explain if the meal size and type influence the amount of time you should wait before exercising. We will discuss the risks of eating too close to exercising.
How long do you have to wait to workout after eating?
It is recommended that you wait for one to two hours after eating a moderate-sized meal and thirty minutes if you have had a snack before working out.
It’s important that you eat before exercising so as to boost up your energy levels. However, for some people might experience side effects when they eat food too close to exercising.
These side effects can be alleviated by allowing sufficient times for digestion to take place before exercising, the time period also varies depending on the type of exercise.
When should you exercise after eating?
After eating, food goes into the stomach and is slowly digested and released into the small intestine in little portions.
It takes anywhere between 2 to 4 hours for food to completely go from the stomach to the small intestines. It is recommended that you wait till food settles in your stomach before working out, it’s even better to wait until the food is fully digested.
For most people, a wait period of 1 to 2 hours is sufficient enough after consuming a normal portioned meal and a wait period of 30 minutes after snacking is okay.
Such time periods present a window of opportunity for the food to be properly digested and thus prevent problems such as stomach upsets. However, it should be noted that the risk of developing side effects increases with the intensity of the exercises.
Does the meal size and type affect the amount of time to wait before exercising?
Yes, when it comes to having a meal before engaging in an exercise the food volume and type play a role in the amount of time you have to wait. If you consume a heavier meal then it will definitely take longer to digest it and thus increase the amount of time you have to wait before exercising.
Additionally, the composition of the food you consume also affects the amount of time it takes to digest it. Foods that contain a lot of fats, protein and dietary fiber are usually digested much slower than foods that have simple carbohydrates and more processed proteins such as those in supplements and various protein shakes.
Some types of foods that have high amounts of proteins are animal proteins such as chicken, beef, pork and fish.
It is therefore recommended that before exercising you steer clear of foods that are high in proteins, fats and dietary fiber so as to avoid any potential side effects.
What are some potential risks of eating too close to working out?
Eating too close to working out can result in a myriad of risks most of which are gastrointestinal discomforts such as:
Data shows that for low intensity activities such as archery, walking and gold they are much less likely to result in any digestive discomforts. However for high endurance activities such as running and cycling these activities put the people behind them at more risk due the nature of their sport.
However, as earlier mentioned these side effects can be reduced by allowing some time duration for digestion to take place before engaging in the activities. A time period of 1 to 2 hours is sufficient for a moderate sized meal and just 30 mins for a snack.
There are various factors that influence how long you should wait before exercising after eating and you can learn about them by clicking here.
In this brief article we have answered the query,”How long do you have to wait to workout after eating?” We have talked about when you should exercise after eating depending on various meal sizes. We have explained if the meal size and type influence the amount of time you should wait before exercising. We have discussed the risks of eating too close to exercising.