Overall, the amount of time you should wait between eating and working out will vary based on what you ate, how much you ate, and what type of workout you plan to do. However, there are a few general guidelines to follow: “Meals should be consumed one to four hours prior to your workout, while snacks can be incorporated anywhere from 30 minutes to one hour before exercising,” registered dietitian Maggie Michalczyk, R.D., tells mbg. “Hydration also plays a critical role in keeping your body fueled for workouts,” she adds. “Shoot for 20 ounces of water one to four hours before, and 5 to 10 ounces of water in the hour leading up to your session.” Certain endurance exercises (or those that last longer than 60 minutes) may actually require fuel during the workout. If that’s the case, Michalczyk says to add about 30 to 60 grams of easily digestible carbohydrates every 15 to 20 minutes. This will help sustain energy levels during a long-distance run or bike ride, she explains. Keep in mind: People with diabetes have delayed gastric emptying, Johansen says, so they may need to wait even longer before exercising. For long-distance runs (more than one hour), she says to stick to easily digestible carbs like bananas, energy gels, or a bite of a granola bar every 20 minutes. “A good baseline hydration level is to take your weight in pounds divided by two,” Johansen suggests. “This is the amount of fluid, in ounces, that your body generally requires.” “If eating before a workout, avoid foods that take longer to digest such as high-fiber raw vegetables and big salads,” Jaime Schehr, N.D., R.D., previously told mbg. “It’s also best to avoid high-fat foods, especially greasy fats. Anyone who needs to eat before a workout will do better if the foods aren’t high-fat or high-fiber.” These types of workouts generally take place in the mornings, if someone heads to the gym or goes for a run before getting breakfast in. They can also occur later in the day, though, so long as the most recent meal has been fully digested. “Research shows it may take three to four hours for digestible solids to leave the stomach,” Johansen says. In other words, if your goal is to work out on an empty stomach, it’s best to wait at least three hours following a meal. Take into account how different foods and hydration levels affect your joints, bloating, digestion, and energy levels, Johansen suggests. “Do you feel like the tin man (or woman) when you work out? Chances are you need to evaluate your hydration and stretching routine,” she says.
