How long eat before exercise

If you buy through links on this page, we may earn a small commission. Eating a large meal right before a run can lead to cramping and digestive problems. It can also make you feel sluggish during your run.

Keep in mind that everyone is different. You may have more energy eating a small snack just before going on a run, or you may have no trouble when you eat a meal before a workout. A light snack before exercise can help you get through your run with plenty of energy and keep your blood sugar level from crashing. What to eat may depend on what time of day you usually go for a run. If you run in the morning, you may not have enough time to eat a meal hours before hitting the road.

Choose foods that contain carbohydrates and protein. If you run at lunchtime, fuel up with a hearty breakfast 3 to 4 hours before your run.

Then 1 or 2 hours before running, snack on:. If you run in the late afternoon or evening, you may experience hunger and fatigue post-lunch without a pre-workout snack to tide you over until dinner. For example, some runners may eat half of an energy gel, two energy chews , or a few energy beans every 30 minutes on runs longer than an hour. Follow these up with plenty of water.

Dehydration can lead to gastrointestinal GI discomfort in runners, including cramps, bloating, and stomachaches. Have you ever wondered how to get your kids to eat healthier breakfasts or if it's bad to eat snacks before bed? Read more on our Healthy Living Resources blog. Ask us other questions on Twitter or Facebook. We're all ears! Making sure you have enough time to eat and start the digestion process can also help ward off nausea and low blood sugar, which can make you feel faint during exercise.

The general guideline for eating before a workout is that the size of the meal depends on how much time you have to digest it.

If you have a lot of time before your workout, feel free to enjoy a large meal. For example, a sandwich stacked with lean protein, veggies and avocado on multi-grain bread would be perfect. If you have hours before your workout, a small meal or healthy snack composed of carbohydrates and protein is best for most people.

One tasty example: enjoy a bowl of low-fiber, whole grain healthy! This would also be a great time for a nutritious energy bar, protein-based smoothie or sports drink. You might have noticed that none of the pre-workout snacks recommend fat.

Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning 17 , Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills. However, it has been shown to be effective even when ingested 15—60 minutes prior to exercise Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis 10 , A dose of 5 grams or more, at least an hour prior to exercise, is effective Beta-alanine is an amino acid that increases your muscle stores of carnosine.

It has been shown to be most effective for short- and high-intensity exercises. It does this by increasing exercise capacity and muscle endurance while reducing fatigue 22 , 23 , The recommended daily dose is 2—5 grams, of which at least 0. The combination of these ingredients may have synergistic effects and improve performance significantly Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used ingredients in these products 26 , These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness 26 , Creatine, caffeine, BCAAs and beta-alanine are often recommended before a workout.

Multi-ingredient pre-workout supplements combine many different ingredients for optimal benefits. Your body needs water to function. Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance 28 , 29 , 30 , This will improve fluid balance 32 , Additionally, they recommend consuming a beverage that contains sodium to help retain fluids Water is important for performance.

Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery. Pre-workout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in one hour or less.

This will help you avoid stomach discomfort. At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster. Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition. Exercise burns calories, but many people claim it doesn't help you lose weight. This article explores whether exercise really helps with weight loss.

Exercising regularly has many benefits for your body and brain.