How long after eating can you exercise, what you eat before training? What happens if immediately after a meal to go to the gym
But probably everyone in life there are situations when I had to run after a meal.
Thrill this could hardly be called pleasant, but this issue does not end only this.
In this article we will examine not only why you can not engage in immediately after dinner, but also explain what kind of gap will have to go to provide a maximum effective workout.
Why not exercise right after eating?
If you begin to perform any exercise on a full stomach, they will feel discomfort in the abdomen, heaviness and discomfort. The reason is simple – the food had not digested, and roughly speaking, pieces jumping on your stomach. At the same time it is mixed with gastric juice, and your belly begins to resemble the inside of happy with a terrible brew. Of course, to the displeasure as a stomach, and your.
But in some situations this practice may even harmless. This applies to those occasions when Breakfast is quite modest – for example a Cup of yogurt with fruit. Some people present this peculiarity, that after a light snack they want to engage in some activity. If you don’t mind the stomach during these sessions, you can of course do immediately after a meal. But it is worth to mention that the discomfort is not the only reason contraindicated such classes.
Another reason is that physical activity after a meal can slow the digestion. The body begins to the blood rush in the first place to those bodies which have the greatest activity – in our case, to the muscles. Accordingly, it constricts blood vessels in other parts of the body – the body realizes that «his master» was unlikely to do fizroy after a meal. Therefore, the function of digestion slows down and stops. At this point, the body will be torn for choice – what to prefer and who will receive more blood flow. From this we can conclude that slowing digestion is inversely proportional to the intensity of the loads.
Physical activity after a meal is associated not only with discomfort – it can also cause vomiting, heartburn and other ailments. Stomach problems will cause deterioration of the mood, which is also reflected in flowing exercise. In addition, you can even feel cramps in the body, which in some sports can be quite dangerous.
A condition that does not imply workout
Every meal is accompanied by the production of a particular hormone, serotonin. It gives a sense of security, comfort, however, it also makes the body more sluggish, sleepy. This condition is familiar to everyone – a kind of satisfaction and bliss after eating. Of course, to practice in this state need to be very good to force yourself. This is just a small list of all of the functions of serotonin, as it performs a huge variety in the living organism.
Reducing the number of fat burned
During digestion, the body produces insulin. This hormone is similar to the «Stockman» in our body – it is responsible to ensure that unused nutrients are postponed in the body. Some of them – in the form of fat. The break between lunch and training will lead to the fact that faster food is digested, and the insulin secretion will weaken. This will help you to burn more fat.
How soon after eating you can exercise
In most cases the answer to this question is two or three hours. However, this is only fairly rough estimates, which do not always have a connection with the truth. It all depends on many factors, one of which is the health of your stomach and metabolism. Many people internal processes, including the digestion and assimilation of food, last much longer than others. This is due to a slower metabolism. With confidence we can say that overweight people need more time to rest than thin.
In addition, the value itself of the consumed food. Some foods are digested faster, others slower. If, for example, ate only an Apple and drank his yogurt, you do not have to wait a few hours. This is quite uneconomical in relation to the time. In this case, it will be about half an hour. A period of 30 to 60 minutes suitable for all light snacks, which include the consumption of fruits and vegetables.
Much longer time is necessary for meat. For example, complete digestion of pork in the body sometimes require up to 6 hours. But this does not mean that you have to wait all this time – just wait for the moment when the food has settled, and the stomach will be a feeling of lightness.
In General, if to speak frankly – it is optimal to exercise on an empty stomach. But this rule has its own clause – workout on an empty stomach help lose weight, but they are not combined with power training.
How long after a meal should spend an intense workout
In this case, you need to be able to «capture the moment». Initially, digesting food, the body tends to process it for recovery glukagonovykh stocks. That is why in the morning must be the most dense eating for the whole day – almost all the food consumed at this time will go to energy remaining in the form of fat. The period immediately after training on the same principle.
Once the glycogen is restored, the insulin instructs the remaining nutrients are converted into fat as a reserve. And in this moment you need absolute knowledge posadkov your body. Training is carried out in a time when reserves of glycogen storage is full, but not all of the food is still processed. In this case, in training you will waste the energy that will at the same time to recover from existing stocks. This is especially good for those engaged in heavy sports like bodybuilding.
Of course, it’s not talking about seconds or minutes. Not necessarily, and it is impossible to pick the perfect moment. However, you should be able to feel when it begins to weaken the action of serotonin, and the body begins overflowing energy is a sign that it’s time to start training. In this case, not only do you not waste a single calorie, but also do not risk to get excess fat.
What best to eat before exercise
To avoid distracting you with unnecessary information, and not to abuse the attention of the extra terms, let’s just say – a source of energy in our body is carbohydrates. When the digestion of the stomach is formed of a substance which is necessary for us as well as the technique you need electricity and gasoline. Proteins and fats are also vital for the organism, but in this case they would be superfluous, as perform very different functions.
To intense exercise took place at in the right light, you need to «load» the body with carbohydrates. They, in turn, are divided into two types – fast and slow. Fast carbs provoke emission of large amounts of insulin in blood which forces him to put a large amount of nutrients into fats. We do not need, so you should pay attention to slow carbohydrates. The difference between them lies in the fact that the slow carbohydrates cause the body to produce insulin in small portions, and allow you to fuel the body with energy for a long time. For an intense workout, it would be quite nice.
So, answering the initial question «how long after eating can you exercise» we had some answers. If you want to do to burning fat – it is best to train on an empty stomach. If your goal is to conduct high – intensity workouts- it is best for 1-1.5 hours to drink a sufficient, but not excessive amount of carbohydrates. As for protein and fat, they are best consumed immediately after training.