Does weight gain occur after exercise? What is the ideal interval between meals for exercise? What are the benefits and harms of sports after eating? Details are provided below.
Does weight gain occur after exercise? Many people notice that when doing intense exercise, the weight begins to increase, and this is due to the formation of muscle blocks under the skin that cause weight gain.
As some who suffer from excessive thinness resort to exercising to increase their weight, as it is one of the effective ways to gain weight, provided that an experienced trainer is consulted to give an appropriate sports regimen, and there are certain times to exercise to gain weight , and we will talk in this article about the question that many ask. Does exercise after a meal cause weight gain?
Does exercise after eating increase weight?
After a snack, exercising hard or for a long time helps to replenish energy stores, which causes the body to increase calories to maintain weight.
As for eating fatty meals with high calories before exercising, it is possible to gain weight, and this is the answer. Does weight gain occur after exercise?
After learning whether exercise after eating causes weight gain or not, it is important to know when it should be done. Since it is frequently advised to eat before exercising to build up energy reserves, we will now discuss when it is appropriate to exercise after eating:
- When eating, food starts to move into the stomach and then slowly moves in small amounts into the small intestine. typically takes two to four hours. It is better to wait for the food to settle inside the stomach.
- After consuming a high-calorie meal, you should wait about two hours before exercising, and after consuming a snack, you should wait about 30 minutes.
Benefits of exercise after eating
There are several benefits of exercising after eating, including the following:
- Reducing gas and bloating: Moderate exercise helps relieve gas and bloating, and is also beneficial for patients with Irritable Bowel Syndrome.
- Regulating blood sugar: If the meal a person eats contains high levels of carbohydrates , his blood glucose rises . After exercising, the body secretes insulin, which helps regulate blood sugar levels.
- Improve sleep: Regular exercise helps improve sleep and reduce insomnia.
- Improving mental health: Sport is an effective way to support mental health, as it reduces stress hormones, including adrenaline and cortisol.
- Reducing blood pressure: Physical activity contributes to lowering blood pressure and harmful cholesterol. It also maintains heart health and prevents clots and strokes.
The effects of exercise after eating
The following side effects are most likely to occur if you exercise soon after eating:
- Digestive issues: Exercising right after eating may result in digestive issues such as nausea, cramping, bloating, vomiting, and diarrhoea.
- Sports performance is weakened by exercising right after eating because lethargy sets in and inhibits physical activity and sports performance.
Tips for eating and exercising
There are some eating and exercise tips to get the most out of exercise, including:
- Eat a healthy breakfast: If the time to exercise is in the morning, you should wake up early enough to eat breakfast an hour or two before starting the exercises. Wheat bread, low-fat milk, bananas, and natural juices are all excellent choices for breakfast.
- Be careful not to overeat; too little food won't provide the body with the energy it needs for exercise, and too much food can make you feel sluggish or give you stomach cramps. Meal sizes should be moderate.
- Snacking: Bananas or any other fruit, yoghurt, natural fruit juices, and biscuits with peanut butter are just a few of the snacks that you can eat before or during exercise to give your body activity and energy.
- Eating after exercise: Peanut butter, milk and its derivatives, yoghurt and fruits, or nuts and dried fruits are suggested foods to help the muscles recover.
- Consume enough water to keep yourself hydrated and to prevent dehydration before and during exercise.