When should you eat after exercise?

When should you eat after exercise?

This is  a question that everyone has in mind. When should I eat after exercising?
After finishing a workout, your metabolic rate is elevated, and it can stay elevated for some time. With out getting too technical, this metabolic after-burn is called excess post-exercise oxygen consumption (EPOC), and is characterized by a high usage of stored fat as fuel. Exercise has used up the fuel circulating in your blood, and some of your stored glucose, so you are now accessing stored fats. well done.

To keep the ball rolling and to continue to use stored fat after you’ve finished exercising, delay your eating. Try to avoid consuming anything but water from 30-60 minutes after you have finished training. As soon as you consume any food or drink containing kilojoules, that food will jump back to the top of the fuel-burning hierarchy, and your body will stop utilizing stored fuel as fat.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

8 Replies to “When should you eat after exercise?”

  1. Sanjana,

    You are doing an excellent job. This site has a wealth of information. Keep it up.

    Just a question:

    How long after eating should one do exercises? I avoid going to Gym after eating, but won’t it be better to burn the sugars by going to Gym about 30 minutes after eating?

    Thanks for your effort.
    Harsha

  2. Thanks Harsha,

    With encouragement from dedicated followers like you, I will strive to do better.

    As for your question, It depends on the size of the meal. If you eat a light meal, it is fine to exercise within an hour of eating. Light meals include sandwiches, soups, porridges, fruits, yogurt etc. Very heavy meals can make you feel sick during the work out. So it is better to eat lightly before exercise. Heavy meals include complete meals like lunch, snacks with high fiber and lots of veggies as this may not digest well. If you really have to exercise at a time which is close to your exercise routine, then eat lightly and split the calories of the large meal into one half before exercise and one half after exercise. This will contribute to better digestibility.

  3. Physical exercise should be done preferably on an empty stomach.If it is difficult , a cupof coffeeor tea,cocoa or milkmay be taken beforedoing the ecercixes. Exercise may be taken without discomfort one hour after a very light meal. Those who cannot find time todoexercisein the morningorevening,but can snatch time during the courseofthe day must ensure thatthey allowatleastfours toelapseafteraheavy mral beforestarting the practice. MUST Foodmaybetaken half an hourtofortyminutes aftercompletion ofthe exercisedependindingonthe FOODMAYBE TAKEN HALF AN HOUR TO FORTYFIVE MINUTES AFTERCOMPLETION OF THE EXERCISESdependingon the typeof workout.

  4. hey Sanjana! this is indeed a great collection and sharing of knowledge…
    i have a question:
    My younger brother, aged 15, is a national level badminton player.he’s in Std 9 and has excellent in intellect and physique. but he is very thin. ok, he does have powerful muscles and all but they’re not as “bulky” (by that i mean,adequate mass), and there’s no ignoring one thing, he is THIN.he has a very hectic daily routine comprising school, tuition, and training. he does weight training too. would you agree that he needs to take protein drink, like nestle resource high protein? as far as his diet is concerned, its quite healthy,that includes minimal/no junk…. and all healthy veggies and fresh juices etc.
    anxiously waiting for your reply…
    -nachi

  5. Great site. Me and my friend placed a bet about which article was superior the obne on diet.com or yours. We consulted with a few mutual friends who had not seen the article before . Everyone picked your webpage. Keep up the good work.

  6. Please let me know what all to eat to after doing a 15-20 running and 15-20 of push ups,stomach cruches, squats and streches and rigourous exercising.

  7. hi sajana.. good morning ..

    i’m jeni-dietician.. gone through ur website ,, excellent job .. watever explanation u have given was absolutely right ..
    can u tell me the importance and brief explanation regarding before and wfter worout meals.. y have to give gap between before and after workout
    best wishes continue ur work ….

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