Lower intensity sports such as golf, walking, and archery are much less likely to trigger digestive symptoms. Furthermore, most of these side effects can be avoided by allowing some time for digestion before training. Usually, 1—2 hours is sufficient after a moderate-sized meal, while waiting at least 30 minutes after a snack is fine. While fueling up for an intense training session is important, eating too close to a workout may harm your performance. Athletes and recreational gym-goers often experience a feeling of sluggishness when exercising right after a meal.
A small study in 10 male basketball players found that several of them experienced nausea, belching, and stomach bloating when a protein and carb meal was consumed before training, compared with eating a high carb meal without protein 4. Some people may experience various side effects when exercising shortly after eating. These include bloating, nausea, cramping, reflux, vomiting, diarrhea, sluggishness, and potentially hindered performance. While data on the specific amount of time you should wait is limited, here are some general recommendations:.
Some endurance sports, such as running , cycling, and cross-country skiing, lasting over an hour may require eating while exercising to maintain energy stores.
You may find that you can comfortably train shortly after eating, or on the contrary, you may require waiting several hours to avoid side effects. The length of time you should wait before exercising varies by sport and individual. 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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Here are some smart options. 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.
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See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat. See the manual treadmills that our expert…. Health Conditions Discover Plan Connect. Snacks before running Eating while running Cramps and running Nausea and running Bottom line We include products we think are useful for our readers. Running after eating. What are good snacks to eat before running? Good pre-workout snack options to try include oatmeal with berries, hard boiled eggs, a turkey wrap, or peanut butter and jelly on whole grain bread, says Raffals.
The closer you eat to a workout, the higher your food should be in simple carbohydrates, says Ansari. Bananas, crackers, applesauce, smoothies, raisins, dates, juice, and simple bars are good pre-workout snack options to try. On the no-no list? Large amounts of spicy foods, high-fiber foods, and high-fat foods, says Ansari.
It takes a while to digest high-fiber and high-fat foods, so eating them in big quantities too close to a workout i. Things like sodas and highly processed, sugary granola bars can give you a quick jolt of energy, but then leave you seriously dragging. Depending on the length and intensity of your workout, you may also want to eat during it. Again, this varies person to person, but in general Ansari recommends bringing along a snack for workouts that last more than 45 minutes. In those instances, eating or sipping something simple, like a piece of fruit or an electrolyte drink that contains carbs, can provide the energy boost you need to finish feeling strong.
What foods are best? Go for simple carbohydrates, which help quickly refuel your muscles, and protein, which helps rebuild your muscles, says Raffals. She recommends chocolate milk, as it combines both macronutrients.
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