How long should you wait to work out after eating? Here's what the experts say.

While those of us who frequent the gym get the importance of fueling our bodies with foods like protein, vegetables and plenty of carbs, some of us may not understand the benefit of waiting between the time we eat and when we work out; nor the effect this waiting period can have. 

Though time recommendations vary depending on one's workout objective, meal size and foods consumed, and individual age and body type, most experts agree that waiting for at least some duration of time may not only improve the quality of your workout, but could also keep certain issues at bay. 

What happens if you work out right after eating? 

Getting the nutrients your body needs before a workout is essential. Eating the right foods and drinking plenty of water prevents dehydration, maintains blood glucose levels, provides energy, and can improve post-workout recovery as well. What's more, "if you don't eat before exercise, your body will use some fatty acids as a fuel source but will also breakdown muscle, which is not ideal," explains Leslie Bonci, MPH, RDN, a sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice. 

On the other hand, eating a meal too close to the time you work out could lead to discomfort or inconvenience since most foods take hours to digest and some people experience symptoms during digestion that could get in the way of a meaningful workout. For instance, gas pain or bloating can occur after consuming certain foods such as broccoli, beans, cabbage or carbonated beverages, like soda. "For some people, eating right before a workout could also cause an upset stomach," adds Natalie Allen, MEd, RDN, a clinical associate professor and a team dietitian in the athletics department at Missouri State University. 

Will waiting after eating improve my workout? 

Because of such factors, waiting to exercise after eating may improve the quality of your workout and prevent gastrointestinal issues from hindering you. "Waiting to work out after eating will also improve your digestion of food," adds Barbara Olendzki, associate professor of population and quantitative health sciences at UMass Chan Medical School.

But not everyone who works out following a meal experiences problems. "Some people are comfortable working out right after eating," says Bonci. The foods you decide to eat before exercise and the kind of workout you're pursuing can also make a big difference. For instance, a meal is less likely to feel heavy in your stomach while you casually lift weights, but may become more uncomfortable if you're running on the treadmill for an extended period of time. 

How long should I wait to work out after eating? 

The question then for many people comes down to how long they should wait between eating and working out - a question for which there is no clear answer. Bonci says a good rule of thumb is for the length of time to correlate with the size of meal one eats beforehand. "If you have a big meal such as an omelet, toast, fruit and breakfast potatoes, wait 3-4 hours to work out. For a smaller meal such as a sandwich, wrap or smoothie, wait 1-2 hours. For something light like a piece fruit or a granola bar, 30 minutes is fine," she advises. Her recommendation is echoed by guidelines set forth by Mayo Clinic, which notes that "eating too much before you exercise can leave you feeling sluggish." 

But there is no hard and fast rule, and recommendations can vary. "The amount of time you wait can be very personalized, so I recommend clients to experiment and see what time frame works best for their body," says Caroline Susie, RD, a registered dietician and national spokesperson for the Academy of Nutrition and Dietetics.

Allen agrees, nothing that it often comes down to individual preference dictated by past experience. "If you can tolerate it, feel free to eat a healthy snack before your workout, but don't feel compelled to," she says. "Listen to your body and do what is best for you."

Healthy snack ideas:Try out these nutritious pairings next time the hunger hits.