If you exercise too soon after your last meal you run the risk of feeling bloated and nauseous. If you wait too long, you will not have the energy you need to achieve your training goals.

So how do you get the balance right?

Generally, it takes 2-4 hours for food to move completely from your stomach to the small intestine. For most people, 1-2 hours is enough after a moderate meal, while waiting at least 30 minutes after a snack is fine. When it comes to food before exercise, the size and composition of the meal play an important role. roll. The longer the meal you eat, the more time it will take to digest it, thus increasing the time you have to wait before exercising.

However, it is worth mentioning how important it is to eat food before the morning workout. Eating breakfast automatically gives you the energy you need to train harder and get the most out of your workout. It is safe to eat something from 30 to 60 minutes before a morning workout as long as you adjust the type of food you choose. Simple foods like fruits, raisins, cereal bars are some of the good choices. If you do not prefer solid food in the morning, you can try a cup of juice, preferably not acidic.

What if I do not wait until I work out?
If you start exercising too early after eating, your body will start sending most of its energy to your muscles, preventing food from being digested. This way you will continue to feel bloated and may experience some of the following side effects:

Motion sickness

Cramps

Gastroesophageal reflux

Fatigue

Indigestion

Vomiting

So according to the above we conclude that if you want to exercise it would be good to show patience for 2-3 hours, after a full meal and close to 30 minutes after a snack. This way you will have as much energy as you will not feel strange with your stomach.