When is the Best Time to Work Out After Eating?

Many fitness enthusiasts are familiar with the uncomfortable feeling of exercising too soon after a meal. Just as there are certain foods to avoid before a workout, there is also a recommended waiting period between eating and increasing your heart rate.

According to Victor Romano, MD, an orthopedics and sports medicine specialist based in Illinois, it is typically advised to wait one to two hours after a meal before engaging in intense physical activity. This gives your body time to digest the food, which requires energy and increased blood flow to the stomach.

“You should usually wait for one to two hours after a meal before beginning a strenuous workout.” —Victor Romano, MD

However, individual differences in metabolism can impact this guideline, as explained by Amanda Lemein, a dietitian based in Chicago. She emphasizes the importance of considering your own body’s response to food and the size of the meal when timing your workout fuel.

If you exercise immediately after eating, your body may prioritize sending energy to your muscles rather than digesting the food properly. Heavy meals can also make you feel sluggish and impact your performance. On the other hand, consuming a light snack like a banana can provide a quick energy boost due to its carbohydrates content.

To optimize your workout performance, pay attention to which foods make you feel energized after exercise and which ones cause discomfort during physical activity.

You can also try a digestion-boosting workout, such as the one recommended by Tracy Anderson, to help improve your gut health if you’re feeling unwell.

Originally posted July 30, 2018, updated March 3, 2021

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