How Long After Breakfast Can I Workout (And Why)?

Exact Answer: After 3 hours

Workout refers to a period of physical training, which includes sports activities or any training. Every individual needs to spend at least 15 – 20 minutes per day for a workout.

Workout is essential for a healthy fit body. Generally, people have a workout in the morning before breakfast.

While some people go for a workout without having food, because this burns out comparatively more fat from the body, some people even think of going for a workout after breakfast.

The choice of time of workout completely depends on an individual. It is even the choice of the individual whether he/she wishes to go for breakfast before or after having some food.

How Long After Breakfast Can I Workout 1


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How Long After Breakfast Can I Workout?

Type of BreakfastTime after which one can go for a workout
Short Meal 1 to 2 hrs.
Heavy Meal 3 to 4 hrs.

Workout and exercise are most effective when done on an empty stomach. This is because with an empty stomach, you would not face the problem of muscle cramping and you would also burn more fat.

Workout right after breakfast may lead to problems like muscle cramps and bloating. Hence, it is preferred to have a time gap between workouts and breakfast.

It is recommended to have some food with low fiber content and fat content with loads of carbohydrates before running and swimming to have some energy in reserve. But, these foods should be taken at least 30 – 45 minutes before the workout period.

These foods for energy in reserve include food items like yogurt, peanut, etc. They would act as fuel before a workout and would provide energy at times of need.

After having a heavy meal, you should at least have a gap of three to four hours before you start the workout. If you go for a workout right after a heavy meal or breakfast, the food gets utilized in providing energy to the muscles involved in the workout rather than being digested.

This may lead to gastrointestinal problems, muscle cramps, and other unnecessary health problems. Workout after a certain time period also improves efficiency.

On the other hand, if you are planning to have a short meal before a workout, then you can start the workout after one to two hours of having breakfast. The food items for a short meal should include foods with high carbohydrate and protein content.

It is best if the food comprises simple carbohydrates because they would be ready sources of energy. Complex carbohydrates should be avoided as they take a comparatively longer time to break down and provide energy.

Why Should I Wait For So Long After Breakfast To Workout?

Every coin has two sides. Similarly, every situation has its own pros and cons.

While workout before breakfast is considered the best way to lose weight to avoid unnecessary health problems, there are even certain disadvantages of workout before breakfast.

If you choose to go for an intense workout, you would get exhausted soon feeling the need for some energy-giving foods. In such situations, it is better to have some food and then go for a workout.

While if you are planning to go for short-term exercises, it is better not to have breakfast. Having a workout before or after breakfast completely depends on the individual and the type of workout chosen.

While there is no hard and fast rule which can work for everyone, it completely depends on an individual and the type of workout chosen. If you wish to go for a workout after breakfast, you can go for a banana, a bowl of yogurt, or some smoothie as a breakfast.

Workout after breakfast even has an additional advantage. This is because it helps in burning fat for over 24 hours.

This is the best way to get instant energy for a workout while avoiding other unwanted problems. There are even some other recommendations.

If you wish to go for a workout after lunch, it is recommended to go for some cereal, a glass of smoothie, or oatmeal. If you wish to go for a workout after your evening snack, then you can have either a glass of smoothie or a granola bar.

There is a simple piece of advice for everyone who wishes to have a workout after a meal. Have 3 glasses of water before going for a workout. This can help to prevent gastrointestinal problems.


Workout before or after breakfast is completely a personal choice. Both of these choices come with their respective advantages and disadvantages.

It is recommended to maintain the required time gap between breakfast and, workout if you wish to go for a workout after breakfast. Food that acts as the fuel that provides instant energy should be taken.

Workout after heavy meals should be avoided. You can start workout even after 90 minutes of having breakfast.

The breakfast before the workout should be light and healthy. Heavy food with fat content should be avoided before breakfast. The pre-workout and post-workout nutrition should also be kept in mind.



Last Updated : 23 February, 2024

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