Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info
To face your working out sessions, you need energy. However, too much food will make you feel too heavy... So, where’s the right balance? The key is to manage the time interval between your meals and exercise sessions.
To make the best of your workout, your body should be properly prepared. This includes not only the previous stretching but also the “fuel”, AKA your energy levels. As you know, fuel comes from food, and that's why it's important to have something in your stomach before your session to recharge your energy, but not too much in order to avoid sickness.
The key question is how long you should wait to practice sports after eating. When your body is working out, the blood flow is focused on your cardiac system instead of your digestive tract. That's the first reason why you should leave an interval between your last meal and your exercise.
Both nutritionists and fitness coaches recommend a window of time between one to four hours. If you're willing to eat something during this period, you should pick a healthy snack or a fruit, and then wait at least 30 minutes before exercising.
Hydration is also key. You should drink 20 ounces of water one to four hours before working out, and 5 to 10 ounces of water or any isotonic beverage after your exercises. If your body doesn't get enough liquid, you may feel dizzy and experience headaches.
If you're practicing high demanding sports, like long-distance running, or cycling for longer than 60 minutes, your body may require some refueling during the workout. You can take a bite of easily digestible carbohydrates every 15 to 20 minutes. You may take a sip of water as well.
As a final word, take into account that exercising has lots of benefits, but to make the most of your sessions and feel really good after working out, you have to plan them properly. Leaving the correct time for your digestive process will help your body focus on your workout.