{"id":1011,"date":"2022-11-01T11:23:07","date_gmt":"2022-11-01T08:23:07","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1011"},"modified":"2022-12-23T13:59:04","modified_gmt":"2022-12-23T10:59:04","slug":"how-long-should-you-wait-to-run-after-eating-5-expert-tips","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-long-should-you-wait-to-run-after-eating-5-expert-tips\/","title":{"rendered":"How Long Should You Wait to Run After Eating? 5 Expert Tips"},"content":{"rendered":"\n<p>In 2017, the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596471\/\">International Society of Sports Nutrition<\/a> stated that eating right before a workout can lead to digestive overload, cramps, and discomfort after you start your training. This statement raises many questions.<\/p>\n\n\n\n<p>Is it bad to exercise after eating? How long to wait after eating to run? Should I run before or after I eat breakfast, lunch, or dinner? Let\u2019s find the answers together.&nbsp;<\/p>\n\n\n\n<h2>What Happens If You Exercise After Eating<\/h2>\n\n\n\n<p>Usually, running after eating can cause stomach heaviness and nausea. It happens because both digestion and exercise require an increase in blood flow.&nbsp;<\/p>\n\n\n\n<p>After eating, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10095388\/\">blood flow<\/a> goes to the digestive organs so that they can process food. However, by starting your workout while the food hasn\u2019t yet been processed, blood flow is redirected to the muscles because they need oxygen. Accordingly, the digestive organs experience a lack of blood flow and can\u2019t fully process the food.<\/p>\n\n\n\n<p>But discomfort isn\u2019t the only consequence. Your workout effectiveness and health, in general, are at stake.&nbsp;<\/p>\n\n\n\n<ul><li>Your muscles won\u2019t respond to the workout load without receiving the necessary blood volume, oxygen, and nutrients.<\/li><li>If the digestive tract regularly experiences difficulty digesting food, discomfort can become a chronic disease.<\/li><\/ul>\n\n\n\n<p>Also, when running after eating too much, acids from the stomach can enter the esophagus, causing heartburn and belching.<\/p>\n\n\n\n<h2>How Long Should I Wait to Workout After Eating?<\/h2>\n\n\n\n<p>The optimal break after which you can go for a run is the time it takes to digest most of the food eaten. Based on the recommendations, the interval between eating and sports should be at least <a href=\"https:\/\/www.healthline.com\/nutrition\/exercise-after-eating\">1.5 &#8211; 2 hours<\/a>.<\/p>\n\n\n\n<p>This figure is approximate, as it depends on the individual characteristics of your body and the type of food you eat.<\/p>\n\n\n\n<h3>How Long Does Food Take to Digest Before Working Out?<\/h3>\n\n\n\n<p>Food digesting time depends on the food group. Traditionally, there are 4 of them:<\/p>\n\n\n\n<ul><li>Proteins;&nbsp;<\/li><li>Fats;&nbsp;<\/li><li>Fast Carbohydrates;&nbsp;<\/li><li>Slow Carbohydrates.<\/li><\/ul>\n\n\n\n<p>By ease of digestion, they can be divided into three categories:<\/p>\n\n\n\n<ul><li>Easily digestible includes fast carbohydrates. It takes up to 1 hour to digest them. These can be fruits, juices, or berries.<\/li><li>Medium digestible includes slow carbohydrates and vegetable fats. It takes up to 2-3 hours to digest them. It can be vegetables, greens, cereals, bread, pasta, dried fruits, milk, avocados, etc.<\/li><li>Hard to digest includes proteins and animal fats. They take the longest to digest, usually over 3 hours. It can be meat, eggs, fish, seafood, beans, nuts, seeds, cheese, mushrooms, etc.<\/li><\/ul>\n\n\n\n<h2>Is It Better to Eat Before or After a Run?<\/h2>\n\n\n\n<p>The short answer is that eating before running and cardio is best, as exercising on an empty stomach <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/running-on-an-empty-stomach#drawbacks\">has drawbacks<\/a> (reduced training intensity, risk of injury, loss of muscle mass, etc.).<\/p>\n\n\n\n<p>But the question \u201cIs it better to eat before or after cardio?\u201d also has an \u201cafter\u201d part, which is no less critical. Eating enough carbs and protein after running is essential as you need to replenish your body\u2019s glycogen storage. Even better, do it within the first <a href=\"https:\/\/www.runsociety.com\/food-nutrition\/should-you-run-before-or-after-eating\/\">30 minutes after running<\/a>.<\/p>\n\n\n\n<h2>5 Expert Tips on Pre-Workout Food<\/h2>\n\n\n\n<p>Confused about what to eat before running? We\u2019ve put together a few proven tips so you can create a running nutrition plan that\u2019s right for you.<\/p>\n\n\n\n<h3>1. Eat Bananas<\/h3>\n\n\n\n<p>Jordan Mazur, R.D., Coordinator of Nutrition and Team Dietitian for the San Francisco 49ers, says that bananas are <a href=\"https:\/\/www.mensjournal.com\/food-drink\/best-pre-workout-foods\/5-apple-with-almond-butter-and-raisins-2\/\">natural power bars<\/a>.&nbsp;<\/p>\n\n\n\n<p>Bananas provide us with fast carbohydrates and potassium. They energize us and help with muscle contraction and recovery. A medium banana with 1\/2 cup Greek yogurt is the perfect breakfast to go for a run 30 minutes later.<\/p>\n\n\n\n<h3>2. Try Carb Loading<\/h3>\n\n\n\n<p>Carb loading is a <a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/june-2016\/5913\/carb-cycling-add-fuel-to-the-fire-or-take-it-away\/?irclickid=wT1RZUVn7xyIW6yVg-zTrSkwUkDx6dWgiXXQWI0&amp;irgwc=1&amp;utm_source=Affiliate&amp;utm_campaign=12960&amp;clickid=wT1RZUVn7xyIW6yVg-zTrSkwUkDx6dWgiXXQWI0&amp;utm_content=Online%20Tracking%20Link_984595&amp;utm_medium=Impact&amp;utm_channel=Affiliate_Marketing\">dietary practice<\/a> common among professional athletes. They consume more carbohydrates before the competition to accumulate glycogen in the liver and muscles.&nbsp;<\/p>\n\n\n\n<p>This practice can be suitable for a half marathon training plan or marathon training plan. Therefore, focus on carbohydrates if you wonder what to eat before a long run. In addition to pasta, add porridge, rice, and potatoes to your <a href=\"https:\/\/www.verywellfit.com\/should-i-eat-before-a-run-2911547#:~:text=How%20long%20should%20you%20wait,what%20works%20best%20for%20you.\">runner\u2019s diet<\/a>. But remember that slow carbohydrates take more time to digest.<\/p>\n\n\n\n<h3>3. Hydrate<\/h3>\n\n\n\n<p>Runners need to drink:<\/p>\n\n\n\n<ul><li>450 to 700 ml of water 2-3 hours before training;<\/li><li>minimum 120 to 240 ml of water every 15-20 minutes while running;<\/li><li>450 to 700 ml of water post-run for every pound of weight lost.<\/li><\/ul>\n\n\n\n<p>Registered Dietitian and Forbes Health Advisory Board Member, Nina Kolbe, suggests that those who do moderate-intensity short workouts should pay more attention to <a href=\"https:\/\/www.forbes.com\/health\/body\/what-to-eat-before-workout\/#scrollto_what_to_eat_before_a_workout_section\">proper hydration<\/a>.<\/p>\n\n\n\n<h3>4. Have a Snack Before Cardio<\/h3>\n\n\n\n<p>Cardio requires fuel, but you need to know how much of it you need and how long to wait after eating before running. <a href=\"https:\/\/www.eatthis.com\/news-best-workout-foods-dietitian\/\">Katey Davidson<\/a>, MScFN, RD, CPT, says if you\u2019re going for high-intensity cardio, having a snack of 15 to 75 grams of carbs about 30 to 60 minutes before your workout is ideal. For example, you can eat nut butter toast, a banana, or a plant-based milk drink.&nbsp;<\/p>\n\n\n\n<h3>5. Try Different Food to Find Yours<\/h3>\n\n\n\n<p>Run Coach at Purdue Performance, <a href=\"https:\/\/www.womenshealthmag.com\/uk\/food\/healthy-eating\/g32138025\/what-food-to-eat-before-a-workout\/\">Adam Clarke, says<\/a>, \u201cThe key is to practice fuelling and eating different foods before lacing up and figuring out what works for you.\u201d And it\u2019s the right approach because no matter what advice you receive, only you know how your body works and what food suits you.<\/p>\n\n\n\n<h2>Best Foods for Runners to Eat Before or After Workout<\/h2>\n\n\n\n<p>Eating before and after a run is vital for training effectiveness and recovery. Here are the basic guidelines that you can use in your diet.<\/p>\n\n\n\n<h3>Morning Runs<\/h3>\n\n\n\n<p>For breakfast, you can eat a whole grain sandwich, yogurt, porridge with fruits, vegetables, etc. You can go for a run in 30-90 minutes after such a meal. After running, you should eat food rich in proteins and carbohydrates. Eggs, whole grain bread, natural juice, fruit, and protein shakes will work well.<\/p>\n\n\n\n<h3>Lunchtime Runs<\/h3>\n\n\n\n<p>If you exercise at lunch, you should have a snack 1-2 hours before training. The energy value of a snack is determined based on your body characteristics and the calorie content of breakfast. But it\u2019s recommended to eat foods high in carbohydrates. For example, it can be dried fruits, nuts, or toast with nut butter.<\/p>\n\n\n\n<h3>Evening Runs<\/h3>\n\n\n\n<p>Exercising in the evening promotes healthy sleep and relieves stress. A light dinner is best to prevent fat deposits and insomnia. It can be protein or dairy products, vegetables, or fruits. Schedule your workouts one hour after eating.<\/p>\n\n\n\n<h2>Key Takeaway<\/h2>\n\n\n\n<p>Our body needs fuel, that is, food, to run. We need it both before, sometimes during, and after workouts. There is no one-size-fits-all choice. Everything, including what food to eat, its calorie content, how long it takes your body to digest it, and how long after eating to exercise, is individual for each runner.<\/p>\n\n\n\n<p>The main tip here is to monitor your body and learn to understand its reactions. This way, you can find answers to the questions we posed initially. Still, sticking to the basic recommendations is essential.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In 2017, the International Society of Sports Nutrition stated that eating right before a workout can lead to digestive overload, cramps, and discomfort after you start your training. This statement raises many questions. Is it bad to exercise after eating? How long to wait after eating to run? Should I run before or after I [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1012,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Long Should You Wait to Run After Eating? 5 Expert Tips - RUNZY<\/title>\n<meta name=\"description\" content=\"In 2017, the International Society of Sports Nutrition stated that eating right before a workout can lead to digestive overload, cramps, and discomfort - RUNZY\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runzy.com\/blog\/how-long-should-you-wait-to-run-after-eating-5-expert-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long Should You Wait to Run After Eating? 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/gregrublev\/\"],\"url\":\"https:\/\/runzy.com\/blog\/author\/greg-rublev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How Long Should You Wait to Run After Eating? 5 Expert Tips - RUNZY","description":"In 2017, the International Society of Sports Nutrition stated that eating right before a workout can lead to digestive overload, cramps, and discomfort - RUNZY","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runzy.com\/blog\/how-long-should-you-wait-to-run-after-eating-5-expert-tips\/","og_locale":"en_US","og_type":"article","og_title":"How Long Should You Wait to Run After Eating? 5 Expert Tips - RUNZY","og_description":"In 2017, the International Society of Sports Nutrition stated that eating right before a workout can lead to digestive overload, cramps, and discomfort - RUNZY","og_url":"https:\/\/runzy.com\/blog\/how-long-should-you-wait-to-run-after-eating-5-expert-tips\/","og_site_name":"RUNZY","article_published_time":"2022-11-01T08:23:07+00:00","article_modified_time":"2022-12-23T10:59:04+00:00","og_image":[{"width":2000,"height":1334,"url":"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/10\/blog-16-min.jpg","type":"image\/jpeg"}],"author":"Greg Rublev - Founder &amp; CEO, Runzy","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Greg Rublev - Founder &amp; CEO, Runzy","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runzy.com\/blog\/how-long-should-you-wait-to-run-after-eating-5-expert-tips\/#article","isPartOf":{"@id":"https:\/\/runzy.com\/blog\/how-long-should-you-wait-to-run-after-eating-5-expert-tips\/"},"author":{"name":"Greg Rublev - Founder &amp; CEO, Runzy","@id":"https:\/\/runzy.com\/blog\/#\/schema\/person\/d5079be7ff0db30f2f641cc06a5b7107"},"headline":"How Long Should You Wait to Run After Eating? 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!","sameAs":["https:\/\/www.linkedin.com\/in\/gregrublev\/"],"url":"https:\/\/runzy.com\/blog\/author\/greg-rublev\/"}]}},"_links":{"self":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1011"}],"collection":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/comments?post=1011"}],"version-history":[{"count":4,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1011\/revisions"}],"predecessor-version":[{"id":1729,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1011\/revisions\/1729"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media\/1012"}],"wp:attachment":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media?parent=1011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/categories?post=1011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/tags?post=1011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}