Is it okay for beginners to work out right after eating? A physical therapist explains the best timing

“Is it okay to work out right after eating?”
“Which is better, before or after eating?”

I often see these kinds of questions from people who have just started strength training.

To give you the conclusion, it is recommended to avoid working out right after a meal and wait about 1 to 3 hours after eating.

In this article, I will explain the timing of strength training and meals in an easy-to-understand way.

Why is working out right after eating not recommended?

When you eat, blood gathers in your stomach and intestines for digestion and absorption.

On the other hand, strength training requires a lot of blood to flow to your muscles.

Therefore, if you do intense exercise right after a meal, you are more likely to experience:

• a heavy feeling in your stomach

• nausea

• decreased performance

and similar conditions.

The ideal is 1 to 3 hours after a meal

Generally, although it depends on the content of the meal,

• Light snack: about 1 hour later

• Regular meal: about 2 hours later

• Large meal: about 3 hours later

you can train comfortably by using these as a guide.

Beginners in particular should not push themselves and should adjust while monitoring how their body feels.

Being too hungry is also a no-go

Conversely, if you work out without eating anything,

• you may find it hard to exert force

• you may struggle to maintain focus

• you may tire easily

at times.

If you are in a fasted state, such as in the morning or after work,

• a banana

• a rice ball

• yogurt

or other easily digestible foods are recommended before exercising.

Replenish protein after training

After strength training, your body begins to recover.

At that time,

• protein powder

• chicken breast

• eggs

• Greek yogurt

and other protein-rich foods can help support muscle building.

Summary

For beginners, it is recommended to wait about 1 to 3 hours after eating before exercising.

Also, it is important to avoid being too hungry and to find a timing that allows you to continue without strain.

For strength training, it is more important to be able to "continue" than just "when to do it."

Please try to work out at a time that fits your own daily rhythm.

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