How Long Should I Wait To Work Out After Eating? Experts Explain

We've all been there—either you eat too much before a workout and feel sick and sluggish, or you don't eat enough and you feel lightheaded and dizzy.

When exercising, the blood flow is diverted away from the digestive tract, functional medicine physician Leah Johansen, M.D., tells mindbodygreen.

Overall, the amount of time you should wait between eating and working out will vary based on what you ate, how much you ate, and what type of workout you plan to do. But generally speaking, you should wait at least one hour after a meal and 30 minutes after a snack before working out.

"Meals should be consumed one to four hours prior to your workout, while snacks can be incorporated anywhere from 30 minutes to one hour before exercising," registered dietitian Maggie Michalczyk, R.D., tells mindbodygreen.

Those who are prone to cramping but want to get a bit of pre-workout nutrition can consider consuming a protein powder.

Certain endurance exercises (or those that last longer than 60 minutes) may actually require fuel during the workout too. If that's the case, Michalczyk says to add about 30 to 60 grams of easily digestible carbohydrates every 15 to 20 minutes. This will help sustain energy levels during a long-distance run or bike ride, she explains. 

When it comes to making a meal or snack before a workout, the best thing to do is listen to your body and determine what works best for you. You'll also want to consider how certain foods impact your blood sugar levels.

Aim to eat a meal 3-4 hours before a run, and include a combination of carbs and complete protein. In terms of snacks, Michalczyk suggests a bit of fruit within an hour of any run.

For long-distance runs (more than one hour), she says to stick to easily digestible carbs like bananas, energy gels, or a bite of a granola bar every 20 minutes. 

Simple yet energizing snacks are best before yoga. Fruit paired with nut butter or carrots and/or crackers with hummus are the perfect combinations to push you through your vinyasa flow, says Michalczyk. 

"Bursts of high-intensity exercise will deplete your energy stores pretty quickly," Michalczyk explains. "For this reason, your pre-workout choices should be pretty substantial. Oatmeal with nut butter and berries, lean chicken and brown rice, or eggs with whole wheat toast are a few great options." 

Before any exercise, you'll want to make sure you're hydrated. Proper hydration can help prevent exertion headaches and other injuries. "A good baseline hydration level is to take your weight in pounds divided by two," Johansen suggests. "This is the amount of fluid, in ounces, that your body generally requires."

While cruciferous veggies and big green salads are (rightfully) regarded as healthy foods, that doesn't mean they're best before a workout. 

Fasted workouts—aka fitness on an empty stomach—is a workout technique that some believe causes the body to rely on fat storage for energy, leading to weight loss.

These types of workouts generally take place in the mornings, if someone heads to the gym or goes for a run before getting breakfast in. They can also occur later in the day, though, so long as the most recent meal has been fully digested.