2024-01-14 08:59:30
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When is it most effective to exercise before or after a meal?
Exercise data photo ⓒAdobe Stock
There will be many people who have started working out again in the new year of 2024. It’s good that you started exercising, but a common concern many people are probably wondering is, “Should I exercise before or after a meal?” Needless to say, having to control meal times due to exercise is difficult. However, with a little guidance, you can more easily adjust your schedule to achieve optimal exercise results.
todayAccording to this question, there is no right answer depending on the individual, but there is a universal answer chosen by experts. First of all, it is generally best to exercise before a meal and not eat a lot before exercising.
Running exercise data photo ⓒAdobe Stock
Of course, some people can exercise right after eating a large meal without difficulty, but most people tend to feel uncomfortable if they exercise right after eating. He is a family medicine and orthopedic surgeon at UCLA. Daniel VigilIn this case, you may experience reflux, hiccups, nausea, and vomiting, he said. Also published in the American Journal of Physiology researchAccording to the results, when exercising in an empty stomach before a meal, men were able to burn more fat than when exercising after a meal even when exercising at the same intensity.
Professor Vigil said the best time to exercise is “before a meal,” but if you have no choice but to eat before exercise, 1 to 2 hours before exercise is ideal. “Eating after exercise also helps prevent and recover from muscle damage.”
Weight lifting exercise data photo ⓒAdobe Stock
However, if you overeat, it takes more time to fully digest it, so it may be better to wait longer than 1 to 2 hours before exercising. ‘Active Eating Advisory (Active Eating Advisory)’s founder, Leslie Bonci, said, “Generally, if you eat before exercising, I advise you to wait an hour. And it is good to control the amount you eat before exercising.” “Think of it as eating the size of your fist, not the size of a soccer ball.”
In addition to this, it is important to decide what to eat depending on the type of exercise you do.
For running, it is best to drink plenty of water (about 566 ml (20 ounces)) before exercise and eat a light carbohydrate diet such as a granola bar, banana, or some dry cereal. Bonchi also advises, “Be sure to drink water” before doing hot yoga. “It doesn’t burn as much energy as running, so try drinking about 8 ounces of water or less juice.”
Data photo unrelated to the article ⓒAdobe Stock
When doing strength training such as weight lifting, Bonchi emphasized a ‘protein’ diet. “I’m not saying you should eat a lot like 12 eggs or whole bacon. A protein diet of up to 20g is good. I recommend eating yogurt or adding cereal on top.”
Before swimming, it is important to eat a diet that contains a combination of protein and carbohydrates. “A thin bagel or thin sandwich with two eggs and some cheese will do.” This is Bonchi’s suggestion. “Although it is not a large amount, it is a diet that provides protein and carbohydrates.”
If you plan to ride your bike, Bonci said to consider being in a crouched position for long periods of time. “Because you have to stay in that position for a long time, you have to be more careful about what you eat than usual.” In addition, Professor Vigil said that if you need a little energy recharge before exercise, “I recommend a light snack bar with about 100 to 200 calories.”
Editor Ahn Jeong-yoon / [email protected]
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