You should eat before exercising, but if you need an energy boost, you should eat some foods that contain fast carbs. How soon after eating can I exercise?
You want enough energy to exercise after lunch but worry that a meal may make you nauseous. Is it OK to exercise after eating, or should you fast until the exercise is over?
Strenuous exercise on a full stomach can lead to reflux, hiccups, nausea, and vomiting for many people. But some people can eat a big meal and do not experience problems when they exercise afterward.
Research shows that it is not ideal to eat before exercising. A post-workout nutrition program helps recovery and minimizes muscle damage. In addition, a study published in The American Journal of Physiology found that men who exercised without eating beforehand burned more fat.
But if your schedule requires you to eat first, wait an hour or two after your meal before exercising, which will allow the stomach to be emptied.
Of course, that rule changes if you have overeaten.
Tailor what you eat to what kind of exercise you should perform. So if you are going to run, drink about 20 grams of fluid an hour in advance. And eat something small and carbohydrate-based, like a granola bar, a banana, or some dry cereal.
If you do hot yoga, you will not start getting dehydrated. It is not as energy-consuming as running, so you can make 8 grams of juice and 12 grams of water.
If you are going to train a certain degree of strength training – and it is not only weightlifting but also swimming since it has a strength component – it is crucial to have some protein. It should be at most 20 grams of protein. It can be 8 grams of yogurt or 6 grams of yogurt with a bit of cereal on top.
Swimmers should get a combination of protein and carbohydrates. It is not a large volume, but it does provide some protein and carbohydrates. You can try a thin bagel or a thin sandwich with two eggs and some cheese,” she suggested.
Those biking must pay attention to their stomachs and think about what it will feel like to crouch for a long time. You may not feel comfortable with an omelet in your stomach, and even a 6-inch submarine can push it.
If you are hoping to get some extra fuel in the tank right before you train, or for example, between two halves of a football match, it is generally OK to increase your energy with a sports bar with 100-200 calories.