Here is everything you might be interested in knowing about postprandial exercises and the most important tips that help you balance between exercise and eating in the following article
Some may ask about the link between exercise and eating? Is it possible to do exercises after eating? What is the best time to eat after exercise? Find out the answers by continuing to read the following lines:
Is it possible to exercise after eating?
It is not possible to exercise immediately after eating, as the digestive system must be given enough time to start digesting food, and this time varies according to the type of exercise and the type of food eaten, as exercise after eating may cause a set of side effects, which include digestive disorders , and impact on performance.
When eating a meal, the food enters through the mouth and passes through the other parts to the stomach, as the food process takes place slowly from the stomach until it reaches the small intestine. It may take 2-4 hours for the food to completely move from the stomach to the small intestine, but it is not necessary to wait. Until the process of digesting food is completely finished to exercise after eating.
Exercise can be exercised when the food is settled in the stomach, and this time varies according to the type and size of the food eaten. An hour or two may be enough time after eating a medium-sized meal, and at least 30 minutes after eating a snack.
Sufficient digestion of food is important to avoid stomach upset, but as exercise intensity increases, so does the risk of side effects.
What exercises after eating that can be practiced?
It is better to give the food enough time to be processed and digested, but some light exercises that do not require effort may be practiced and these exercises may help start the digestion process, and reduce flatulence, especially after eating a heavy meal, and after all these exercises include the following:
Yoga
Practicing yoga exercises may enhance bowel movement, which facilitates digestion and supplies the body with energy, in addition to the role of yoga in promoting a sense of relaxation and comfort by eliminating anxiety and stress attacks.
Practicing yoga exercises may take about 15 minutes, and the easy yoga position can be applied by following these steps:
Sit with feet on the floor or on a sports mat, and raise your feet crosswise.
Putting hands on the knees.
Pulling the abdomen and lifting the chest.
Rotate the shoulders up and down.
Close the eyes.
Hold this position for two minutes, then take a breath, rest for a minute, and repeat the position for 15 minutes.
Walking
Walking is one of the easiest and lightest exercises that can be practiced after eating, as walking may help speed up the time needed for the process of moving food from the stomach to the small intestine, and it is possible to walk for a short walk around the house or a slightly longer distance, but you must be careful and not make extra efforts.
Core strengthening exercises
Known as Core exercies, which target a wide part of the abdominal muscles and other surrounding muscles, these exercises that move the basic muscles in the body ensure healthy bowel movement, and it is recommended to practice for 5 minutes to help regulate digestion after eating.
Side effects of postprandial exercise
Exercising immediately after eating or vigorous exercise shortly after eating a meal may cause side effects, including the following:
- Digestive problems
Exercises after eating may cause digestive disorders and problems, including the following:
bloating
Nausea .
Stomach spasm and reflux.
laziness.
vomiting.
diarrhea.
These disorders are more common in athletes who practice endurance sports, such as: cycling, jogging or fast running.
- Performance issues
Exercising after eating affects the overall performance of exercise, and athletes often experience bouts of lethargy, nausea, bloating and stomach cramping when exercising immediately after eating a meal.
Tips you need to know
You should pay attention to a group of things to combine exercise and diet to maintain fitness and manage weight without causing fatigue and physical exhaustion, and the most important of these tips are the following:
Eat foods high in protein and carbohydrates before you work out to conserve energy and build muscle.
Avoid foods that are high in fiber or fat to avoid stomach cramps and upset.
Eat breakfast if you do intense and prolonged exercise.
Drink water approximately 473-710 milliliters during the two to three hours before exercise.
Drink half a cup to a full cup every 15-20 minutes during your workout.
Drink water after exercise, equivalent to 3 cups.
Eat within two hours after the end of the exercise to help the muscles recover, and it is recommended to eat foods rich in protein and carbohydrates, such as: milk, fruits, vegetables, and low-fat milk .
Eat snacks between main meals