2016年11月18日 Update

How Long Should You Wait Exercising After Eating?

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How Long After Eating Can I Exercise?

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You need to consider the size of the meal you eat to determine how long you should wait before exercising. If you have eaten a large meal (over 600 calories) rich in protein and carbohydrates, it would be wise to wait at least an hour before exercising. The intensity of your workout will also affect the period of time in which you should wait. If your planned exercise routine is highly intense, it may be wise to wait around two to three hours before exercising after eating a large meal.
Each individual can have a different digestive tolerance for how soon to exercise after eating. Workouts that have a lot of jarring, like running or a high impact aerobics class will differ for time needed compared to weight lifting or walking.

Eating before a workout can also help give you more energy in your work out. Finding the timing balance between sustained energy without digestive issues is the goal for eating before exercise.

What Should You Eat Before Exercise?

1. Eat a Combination of Carbohydrate, Proteins and Fats

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・Carbohydrate sources : fruit, grains, some vegetables

・Proteins include : meat, dairy, beans, nuts

・Fats : nuts, dairy, avocado, cooking oils

Combining all three macronutrients is important before exercise to help stabilize energy release during exercise. Eating before exercise can be easy, and you don’t need to take supplements, powders or energy bars.
It is suggested that you consume balanced meals with a mix of carbohydrates, proteins and fats. Healthy carbohydrate sources include quinoa, oats buckwheat and sweet potatoes. Healthy protein sources include fish, chicken breast, lean beef, tofu, dairy products, egg whites and beans. Fat sources include cooking oils (such as olive oil), nuts and avocado. Eating a balance of these three food groups will help to ensure an overall balance of the energy within your body.

2. Avoid Energy Bars or Supplements

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It can be easy to consume energy bars before a workout as you think this may provide you with all the energy you need to exercise. The fact is that many of these bars that are supposedly manufacture to provide you with the energy you need are usually high in bad calories, sugars (or sugar alcohols) and fats that can have a detrimental effect on your workout.
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