Meal Timing - How long should you
wait after a meal before exercising ?

Meal timing is important when determining how long to wait after a meal before exercising. The length of time you should wait depends on a number of factors:

• The size of the meal
• The types of food eaten
• What combination of foods are eaten

For example, a piece of fruit (carbohydrate) will be digested and absorbed much faster than a piece of chicken or steak (protein and fat). A larger meal will take longer to digest and absorb than a smaller meal. Plus, a meal that contains a combination of foods that provide all 3 macronutrients (carbohydrate, protein and fat) will require more time to digest and absorb than a meal that only contains one of the macronutrients.

Overall, a piece of fruit (rapid digestion and absorption) may be eaten a few minutes before exercising. A small bowl of cereal with low-fat milk may require around half an hour before exercise should commence. A ‘complete’ meal like, chicken, rice and vegetables should have at least an hour break before exercise.

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