For many people, exercising strenuously on a full stomach can lead to reflux, hiccups, nausea and vomit, said Dr. Daniel Vigil, companion clinical professor of family medicate and orthopedic surgery at the David Geffen School of Medicine at the University of California, Los Angeles. But there are some people who can eat a big meal and experience no issues when they exercise subsequently, Vigil said. research, on the other hired hand, shows that eating before exercising is not ideal. The best clock to work out, Vigil said, is before you eat. A post-exercise nutriment platform helps recovery and minimizes muscle price, Virgil said. Plus, a learn published in The american Journal of Physiology found that men who exercised without eating advance burned more fat. however, if your schedule demands you eat first, Vigil suggested waiting an hour or two after your meal before exercising. That will allow the stomach to empty out. Of course, that rule changes if you ’ ve overeaten.

“ If you ’ re going to sit down to a Denny ’ s Grand Slam Breakfast, it ’ s going to be in your stomach for a set longer, ” said Leslie Bonci, a record dietician and owner of Active Eating Advice, a nutrition consulting company in Pittsburgh. “ My general principle of ovolo for my athletes is to wait an hour before exercising. And you want to keep the come of food to about the size of your fist, not the size of a football. ”

What is the best thing to eat before a workout?

Bonci suggested tailoring what you eat to the kind of exercise you ’ ll be performing. therefore, if you ’ re going to be running, drink about 20 ounces of fluid an hour advance, she said. And eat something modest and carbohydrate-based, such as a granola barricade, a banana or some dry cereal. If you ’ ll be doing hot yoga, “ you don ’ triiodothyronine want to start dehydrated, ” Bonci said. “ It ’ s not therefore energy expending as guide, so you could do 8 ounces of juice and 12 ounces of water, ” she said. “ If you ’ re going to be doing some academic degree of force training — and that ’ s not just weight plagiarize, but besides swimming since that ’ sulfur got a military capability part — it ’ randomness critical to have some protein. I ’ m not talking about a pound of bacon and a twelve egg. The maximal should be 20 grams of protein. That could be 8 ounces of yogurt or 6 ounces of yogurt with some cereal on top of it. ”

Swimmers, she said, should get a combination of protein and carbohydrates. “ You might try a bagel sparse or sandwich thin with two eggs and a little tall mallow, ” she suggested. “ It ’ s not a huge volume, but it provides some protein and carbohydrates. ” Those who will be biking “ need to take the intestine into account and think about what it ’ randomness going to feel like to be crouched over for a long time, ” Bonci said. “ You may not feel comfortable with an omelet in your abdomen and evening a six-inch bomber may be pushing it. ” If you ’ ra hoping to get a little extra fuel in the cooler right before working out, or, say, between two halves of a soccer game, Vigil said it ’ s generally oklahoma to boost your energy with a 100-200 calorie sports barricade .