Thus, you may have to experiment to find your ideal digestion period. Commonly, it ranges from 30 minutes to 3 hours. For most people, waiting 1—2 hours to exercise after a meal and at least 30 minutes after a snack is sufficient to avoid side effects. Those practicing endurance sports may want to wait longer and need to incorporate fast-digesting carbs during workouts lasting longer than 1 hour.
Lastly, avoiding large meals containing a high proportion of fat, protein, and fiber will further help lower the risk of negative side effects. Whether you should eat before or after exercise is a hotly debated topic. This article tells you all you need to know about eating around workouts. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery.
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And eat something small and carbohydrate-based, such as a granola bar, a banana or some dry cereal. The maximum should be 20 grams of protein. That could be 8 ounces of yogurt or 6 ounces of yogurt with some cereal on top of it. Swimmers, she said, should get a combination of protein and carbohydrates. IE 11 is not supported. For an optimal experience visit our site on another browser. Share this —. Follow today. Or whether it's necessary to eat at all? These are important questions to ask, because proper fuel can make a huge difference in your energy level, mood, and results — and thus greatly influence how likely you are to work out again.
One thing you should know, however, is that the food you put in your body before, during, and after your sweat session can definitely affect how you feel and whether or not you meet your workout goals. The specific recommendations on what to eat, when, and how much will vary significantly depending on the time of day, type of workout, and your personal goals, explains Jennifer McDaniel, RDN , a spokesperson for the Academy of Nutrition and Dietetics who is board certified in sports nutrition and owns the private nutrition practice McDaniel Nutrition Therapy based in Clayton, Missouri.
Here, experts break down exactly what you should eat before, during, and after a workout. In general, eating some combination of protein and carbohydrates before a workout to sustain energy and build muscle is advised, says Kate Patton, RD , who specializes in sports nutrition at Cleveland Clinic in Ohio.
Foods with a high amount of fat or fiber, on the other hand think broccoli or a grilled cheese sandwich , should be avoided, as they may cause stomach upset and cramping. But what you should eat before a minute power walk is going to look different from what you eat before a mile training run. Research has found that people may burn more fat over the course of 24 hours if they work out before eating breakfast compared with exercising later in the day, according to a study published in the December issue of the journal EBioMedicine.
In these cases, even if you have just 10 to 15 minutes before your workout, eat a small amount of quickly digestible carbohydrates, such as 4 ounces of fruit juice, a small banana, a handful of grapes , or a handful of dry cereal to ensure you have the physical and mental energy to get moving.
Other data suggests this type of small, carb-rich snack or even a somewhat larger calorie snack may also enhance feelings of relaxation after your workout, making you that much more likely to stick with it, according to a July study published in the journal Nutrients.
Think a light breakfast, such as half an English muffin with a tablespoon of peanut butter and a few banana slices, an apple with a tablespoon of almond butter, or a half cup of plain yogurt with a small handful of granola.
Waking up with enough time to eat a small breakfast before intense workouts may be ideal, McDaniel adds. The extra calories in your system help prevent fatigue, so you have enough energy to complete your workout at a time of day when you might otherwise feel pretty exhausted.
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