Eating dinner before or after exercise?

aNEWmarcus
aNEWmarcus Posts: 48
edited October 2024 in Health and Weight Loss
Firstly wasn't sure which section to post this, so figured the general help section is a good guess...

I usually train around 7.30pm each night and I tend to have a protein shake beforehand and then have dinner when I get back (normally around 9pm).. The issue I have noticed this week is that I am sleeping badly and occasionally have digestive aspects throughout the night.

I tried to eat dinner 2hrs before training one night and I ended up getting stitches and almost being sick during the session, so figured that afterwards would be better, but then I also realise i am eating quite late at night.

I am hoping some wise people here can offer some guidance / advice as to what would be recommended? For example could I split my dinner in half and eat some before training and some after or should I eat more during the day etc?

Thoughts / comments appreciated.. and thanks in advance for the advice.

(Quick Addition to the topic) - some people have suggested morning training - at this stage I can't do mornings due to other committments and my personal trainer is also only available in evenings.. - but eventually I will start morning, but can't for at least 1-2months.. Thnks

Replies

  • morganadk2_deleted
    morganadk2_deleted Posts: 1,696 Member
    on the days i work out at 7:30 i have a lager lunch, and then a snack about 11/2-2 hours before going to the gym , having prepared dinner before i go i heat and eat when i get home
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Could you maybe have your biggest meal of the day at lunchtime? and then have your protein shake and a smaller dinner afterwards so you're not too full when you go to bed?
  • shakybabe
    shakybabe Posts: 1,578 Member
    I exercise at 5am for 2 hours on empty stomach.. I get stitch in my side and have to stop if I eat before, also using fat stores for energy as haven't eaten since day before. I've had best results from this.
  • stevenleagle
    stevenleagle Posts: 293 Member
    Late night eating and late night exercise bother me too. Solution? I do extra during the day on weekends and if I am motivated enough early mornings work well for me.
  • rajivdubey
    rajivdubey Posts: 382 Member
    I used to work out at 730 PM but I noticed the following:

    1. I was eating dinner late and it was not helping....
    2. I was bloated in the morning
    3. Despite rigorous running and weight training the body fat % was constant
    4. On days I had something to drink (as in alcohol) it made it worse..

    So, I altered the way I was working out........I did the following:

    1. Started doing Cardio in the mornings
    2. Started eating Dinner by 7
    3. Weights 2-3 times in the week (evenings-after dinner)

    Every thing fell in place! I am fine now. Back to less than 24 BMI, Less than 20% Body Fat and much lesser than ideal weight!!
  • jgoff3003
    jgoff3003 Posts: 189 Member
    I had this problem for a long time, what i actually ended up doing was having my 'dinner' meal at lunch time and then having something much lighter for dinner after training.

    I get quite ill if i eat right before i go to sleep.
  • kr3851
    kr3851 Posts: 994 Member
    I'd try increasing your lunch to a bigger meal, having a small snack (like a banana or something) before you train, and then having a light dinner (salad, wrap, or similar) with your protein shake after training.
  • ackeebee
    ackeebee Posts: 1,042 Member
    When i joined the gym a little over a year ago i use to have dinner about 7 - 7:30pm just after i got in from work and then go to the gym about an hour later. The hardest thing for me was actually leaving home again to go to the gym after i had settled in. Also a couple of people recommended that I shouldn't exercise on a full stomach and instead have a fruit and then do dinner after the gym. I also noticed that even when i ate dinner before going to the gym, i am always feeling hungry afterwards and would end up snacking which was counter productive. I therefore changed my routine and would go to the gym directly from work, ensuring i have a fruit in my gym bag to snack on. I would be at the gym by about 7pm and get home by about 8:30pm. By time I had a shower it was already 9pm so dinner was rather late and sometimes rather heavy too as i am usually very hungry after a workout. However, I have been having alot of trouble sleeping lately (in fact it has been on and off for years but definitely gotten worse). Been to the doc and was diagnosed with insomnia and advised to change my lifestyle. This included no heavy meals at night and no exercise after 6pm so for the past couple of weeks i have been going at 5:45am before work instead. Though the sleeping issue is still there (will take upto 3 months to improve as per my doc), i do feel alot better going to the gym in the mornings, plus it frees up my evenings! I also realise I burn alot more calories/heart rate is higher in the mornings than in the evenings. Also I have better control over my calorie intake when I know how many calories i have for day from early on (yes i do eat exercise calories)!

    Btw, I do exercise on an empty stomach in the mornings.
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