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Is it possible to play sports after eating
Pre-workout meal planning is a hot topic in fitness circles. Nobody can give a definite answer. First, there are rules for each type of training. What is good for strength training is not good for yoga. Secondly, each person is individual and it is necessary to experimentally seek the optimal time. In this article, we'll give you some basic rules and guidelines on how to plan your last meal before exercising.
Is it okay to exercise immediately after eating?
Fitness trainers are unanimous in the opinion that it is impossible to exercise after meals. Any product needs time to digest. A plentiful meal, like breakfast, lunch or dinner, takes longer to digest - 2-3 hours. A light protein-carbohydrate snack, like an apple and a protein shake, will be absorbed faster - 45-60 minutes. Foods are digested in different ways at different times of the day. Faster digestion of food occurs at lunchtime - from 12:00 to 15:00. In the morning and evening, the rate of digestive enzymes is low.
After a meal, blood rushes to the stomach, and during sports, the muscles need it. Exercise after a meal puts a high strain on the digestive system. During training, you can feel heaviness in the stomach, drowsiness, weakness, nausea, spasms of the digestive tract.
By focusing on the basic rules of meal planning before exercise and your own feelings after eating, you can find the optimal time.
Eating rules before strength training
Eat 1.5 hours before strength training in the gym for a full meal of complex carbohydrates and lean protein sources. If the last meal was 3-4 hours ago and there is no time to wait, take a light snack 30-45 minutes before your workout from fast-digesting foods (calorifier). Cottage cheese with berries or an omelet with vegetables and crispbread are great options.
After a workout, you don't need to rush to the refrigerator or snack on any special foods. Eat your regular meal in 45-60 minutes.
Eating rules before cardio
Before cardio workout, you need to eat 1.5-2 hours in advance. This applies to all meals. No need for pre-cardio snacks (calorizator). Exception - if you feel hungry, make a light snack of 150-200 kcal in 30-45 minutes. Choose protein foods - a protein shake, an egg white omelet, a glass of yogurt.
High-intensity cardio is subject to dietary guidelines before strength training. During HIIT, the body works in an anaerobic mode, and not in an aerobic one, as in classical cardio on the simulator.
After cardio workout, you need to eat after 45-60 minutes. At the end of the exercise, the body continues to burn fat for some time. Food will stop the calorie burning process.
Eating rules before yoga or Pilates
Between meals and yoga, Pilates or dancing classes, you need a long time interval - 2 hours after a light snack and 4 hours for a normal meal. Yoga instructors believe that eating in less than 2 hours will disrupt the flow of energies, but they agree that if you feel physiological hunger and its inherent weakness, then you need to have a light snack.
On average, 40-60 minutes after a quiet workout, eat your meal plan.
All of the above recommendations are averaged. The time span may vary depending on the individual characteristics of each person. Focus on the suggested ranges and adjust your meal time so that during exercise you do not feel a heavy stomach or hungry weakness.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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