Introduction:Many friends already know the importance of exercise, but there are still many tricky issues when it comes to actually doing it. For example, what time of day is best for exercising? How long after eating can you work out?
Some people ask: I often exercise in the evening after work, but I’m not sure whether I should eat before or after my workout. Some women also ask, as mothers who have to cook for their kids when they get home, if we have dinner with the family at 6:30 pm, we can’t make it to the 7 pm yoga class... And some men ask, I want to lose weight and build muscle—can I just eat regular meals? Do I need to eat eight egg whites every day?
The following discussion explores how to solve common daily exercise issues. The explanations and analyses provided here are only intended for the general public; professional athletes require different approaches. Drawing from the limited materials she has read and her personal experience, the author offers some preliminary insights on physical activity for ordinary people in their daily lives, for your reference, and welcomes corrections from sports experts.
1. What time of day is best for exercising?
Most sources present two viewpoints:One is morning exercise.Health professionals tend to support this idea. A recent study also shows that for those with poor dietary quality and high energy intake, exercising in the morning can help suppress excessive increases in blood sugar and blood lipids, thus preventing obesity. This view aligns with traditional Chinese health concepts, which suggest that people have adapted over millennia to starting physical activities at sunrise and resting at sunset. Unfortunately, many office workers often stay up late and work overtime, go to bed late, and find it hard to get up at 6 am to exercise. Most people just rush to work after breakfast.
The other suggestion is to exercise in the afternoon.Sports professionals seem to favor this view. Around 4–6 pm, the body’s stamina, endurance, joint flexibility, and mobility are all better, reducing the risk of injury during exercise. Unfortunately, most people are either at work or stuck in traffic on their way home in the afternoon, leaving no time to change clothes or shoes for a workout.
In reality, ordinary people exercise not to compete but to stay healthy, and obsessing over the “perfect” time can be counterproductive.The best time to exercise is simply whenever you can stick with it and what's most convenient for you.Compared to no exercise at all, even 70% of the effect from an evening workout is still beneficial.
2. How long after eating can you exercise?
This depends on the type of exercise. For more intense activities such as running, brisk walking, or playing ball games, it's suitable to exercise two hours after a meal. By then, the stomach’s burden is reduced, exercise won’t interfere with digestion, and your breathing will be smoother. For light activities like walking or sweeping, you can start exercising just ten or so minutes after eating. It won’t affect your gastrointestinal function—in fact, it may even aid digestion.
3. Is it okay to exercise on an empty stomach?
Exercises like yoga can be done before meals, and fasting does not hinder the effectiveness of the workout. More strenuous exercise can also be performed before eating. Studies have shown that high-intensity workouts before meals can lead to greater muscle and fat breakdown. This breakdown stimulates the body to synthesize more protein, which helps build muscle and may even promote the secretion of more growth hormone, thereby slowing aging.
However, if you’re just starting to exercise, have low fitness levels, or feel noticeably hungry, it’s best to avoid high-intensity workouts to prevent blood sugar from dropping too low or discomfort in the stomach. People with high blood pressure, diabetes, or stomach conditions should be especially cautious.
4. How long after exercising can you eat?
After intense exercise, it’s best to relax and rest for about an hour before eating, or at least wait 40 minutes. When blood is primarily supplying the muscles, the gastrointestinal system is weaker and digestive capacity is low. Eating a large meal at this time can cause discomfort and even increase the risk of gastrointestinal problems. Not eating enough at this point can also lead to stomach issues over time.
Some women might ask: will eating right after a workout make you gain weight? Actually, eating a protein-rich meal within an hour after exercise can help stimulate muscle synthesis. But most people who exercise to control their weight don’t need to build big muscle mass, so there’s no need to eat immediately—waiting a bit is better.
If the exercise is very low intensity, like taking a walk, doing radio calisthenics, or tai chi, where your heart rate doesn’t increase much, then there’s no need to be overly concerned about when you eat.
5. What’s the best thing to drink after exercising?
After exercising, you might feel thirsty and tempted to reach for an ice-cold sweet drink—but that’s a definite no-no. The downsides of drinking cold beverages right after exercise are well known,but high-sugar drinks are not recommended either.
Studies have shown,Never consume foods that cause a rapid spike in blood sugar after exercising.Doing so can negate or even completely cancel out the muscle-building and fitness benefits of your workout. If you want to drink a sweet beverage, it’s best to choose one that is low in sugar and must be sipped slowly to avoid a rapid rise in blood sugar. Highly acidic drinks such as cola (pH 2.5, more acidic than vinegar) and fruit juices are also not suitable, as blood lactate levels are already relatively high at this time.
Tea and mung bean soup are both good choices. If you’ve sweated a lot and feel a bit weak, you can add a small amount of salt (just a barely detectable hint of saltiness). Milk and thin soy milk are also acceptable options. Compared to the others, milk has a slight edge because it provides amino acids, which help satisfy hunger and hydration while also aiding muscle formation. The leucine in whey, in particular, is beneficial for muscle protein synthesis.
Milk and soy milk have an additional advantage: they provide a strong sense of fullness.This helps quickly alleviate the urge to eat and can prevent overeating after exercise.
6 Do you need to consume a large amount of protein after exercising?
Unless you’re preparing for a bodybuilding competition, there’s no need to eat seven or eight egg whites a day or take protein powder to boost protein intake. In fact, excessive protein places a heavy burden on the kidneys and can even be harmful. The amount of protein provided by a normal diet is sufficient, but it’s not advisable to eat only vegetables, fruits, and whole grains.