What Happens if You Exercise After Eating? 5 Pros and 5 Cons

A 2020 study confirms that exercising, especially walking, after a meal aids in digestion. It even decreases symptoms of bloating in people with irritable bowel syndrome (IBS).

Aside from those, what happens if you exercise after eating?In this article, you will:

• Discover 5 benefits of exercising after eating
• Identify 5 disadvantages of doing that
• Determine whether you should do it or not

But first, let’s understand the science behind exercise and digestion.Let’s begin!

Exercise, as used in this article, means the performance of some activities that develop or maintain physical fitness and overall health (Science Daily, 2023).

Digestion, on the other hand, is the “process of making food absorbable.” This is “by mechanically and enzymatically breaking it down into simpler chemical compounds in the digestive tract” (Merriam-Webster Dictionary).

1) Blood flow redistribution

Blood flow redistribution is the process by which your body alters the distribution of blood to various tissues and organs. This action happens based on their needs (Daniel Bernstein, David Teitel, et al., 1987, Pediatric Research, “Redistribution of Regional Blood Flow and Oxygen Delivery…”).Now, when you exercise, your body redistributes blood to the working muscles. This is to meet the increased demand for oxygen and nutrients (Michael Joyner and Darren Casey, 2015, National Library of Medicine, “Regulation of Increased Blood Flow [Hyperemia] to Muscles During Exercise”).This process may affect the efficiency of digestion and nutrient absorption.2) Hormonal balanceHormonal balance is the state of regulating the production of body hormones at appropriate levels. This is vital for maintaining overall health and functioning (Options for Women, “The Importance of Hormonal Balance”).Exercise can influence the level of these hormones. This includes those related to digestion (Marion Gluck Clinic, 2023, “How Does Exercise Affect Your Hormones?”).It may also affect gut motility and appetite (Rachel MacPherson, 2022, Very Well Fit, “How Exercise Affects Appetite and Hunger…”).3) Gastric emptyingGastric emptying is the process of emptying the contents of your stomach into the small intestine. This is essential for further digestion and absorption (Science Direct, 2023, “Stomach Emptying”).Speaking of emptying, the stomach “must not be kept in continual operation. Give this misused and much-abused organ some peace and quiet and rest” (Ellen White, Counsels on Diet and Foods, 173.1).Now, exercise affects the timing of this process (Juntaro Matsuzaki, Hidekazu Suzuki, et al., 2016, National Library of Medicine, “...Regular Exercise on Gastric Emptying…”).How? You will discover towards the end of this article.4) Nutrient utilizationNutrient utilization is your body's ability to absorb, transport, and use nutrients obtained from food. These will be used for various physiological functions (Science Direct, 2023, “Nutrient Utilization”).The type and intensity of exercise affect this absorption process (Frank Konishi and C.M. McCay, 1960, Science Direct, “...Exercise on Nutrient Utilization…”).How? You will know in a bit.

Exercising after eating helps your body utilize carbohydrates for energy, especially during aerobic exercises like walking or jogging.

It also boosts your endurance and performance during workouts (The Cooper Institute, 2013, “...Exercise Following a Meal…Impact on Triglyceride Levels”).All in all, well-regulated nutrient utilization helps body organs perform their functions well (Proverbs 3:8; John Norton Loughborough, Hand Book of Health, 84.4).

Exercising after a meal boosts your energy expenditure. This is by increasing metabolic rate, engaging muscles, and generating heat (Daniel Preiato, 2021, Healthline, “How Long Should You Wait to Exercise After Eating?”).

This raises cardiovascular demands and uses energy from both recent nutrient intake and stored sources.Boosting your energy expenditure is key to a good metabolism and weight management, promoting balanced health (3 John 1:2).

Exercising after eating contributes to weight management by increasing your calorie expenditure.

It helps offset the calories consumed in your meal (Gretchen Reynolds, 2021, The New York Times, “Eating After You Exercise…Fat-Burning Benefits”).This process leads to weight maintenance and loss. It promotes good health (3 John 1:2; Ellen White, A Call to Medical Evangelism and Health Education, 33.4).

Exercising after a meal helps regulate your appetite by influencing hormones that control hunger and satiety.

This potentially prevents overeating and snacking between meals which may develop risks for chronic diseases and obesity (Annie Korp, 2020, Drexel, “...Physical Activity is Good for Your Appetite…”).Preventing such risks with a well-regulated appetite is crucial for maintaining a healthy body and well-being (1 Corinthians 6:19-20; Ellen White, Counsels on Diet and Foods, 50.1).

Exercise after a meal triggers the release of endorphins, known as "feel-good" hormones (Lawrence Robinson, Jeanne Segal, et al., 2023, Help Guide, “The Mental Health Benefits of Exercise”).

Those hormones help improve your mood. How? The combination of exercise and nutrient intake enhances your brain chemistry (Better Health Channel, 2021, “Exercise and Mental Health”).Having a good mood yields balanced mental well-being (Proverbs 17:22; Ellen White, Child Guidance, 379.4).

Exercising on a full stomach leads to digestive discomfort due to reduced blood flow to your digestive system. This redirects your blood to the working muscles (Vin Mec International Hospital, 2019, “Relieve Abdominal Pain After Exercise”).

It can impede proper digestion, causing feelings of bloating, cramping, and nausea. This is especially true when running is your form of exercise (Daniel Preiato, 2021, Healthline, “How Long Should You Wait to Exercise After Eating?”).This digestive problem should be avoided. “Your body is a temple of the Holy Spirit” (1 Corinthians 6:19-20, ESV).

Exercising after a meal triggers gastrointestinal problems. This is because of the competition for blood flow between the working muscles and the digestive system (Shawn Khodadadian, 2022, Manhattan Gastroenterology, “How Exercise Affects Your Digestion”).

This can increase the risk of acid reflux and indigestion, especially when your stomach is full (Jody Braverman, 2022, GoodRx Health, “How Long Should You Wait to Exercise After Eating?”).You don’t want to suffer from these problems. So, think twice before you decide to exercise after your meal (1 Corinthians 6:19-20, 10:31).

Exercising after eating triggers vomiting due to the redirection of blood flow away from the digestive system to the working muscles. This happens especially if your body isn't accustomed to such activity.

This can slow down your digestion and cause discomfort. It leads to nausea (Elizabeth Millard, 2022, GoodRx Health, “...Reasons You Might Feel Nauseous After a Workout…”).To avoid such conditions from happening, take extra caution. Post-meal exercise is much like overeating that triggers vomiting (Proverbs 25:16).

Exercising after a meal leads to increased fluid loss through sweat.

This potentially affects your hydration levels and electrolyte balance, which are essential for proper bodily functions (Better Health Channel, 2022, “Exercise—The Low-Down on Hydration”).It’s normal for your body to lose fluid in the process of eliminating waste. But too much of it deprives the body of enough hydration to sustain life (John 4:13-14).

Exercising immediately after eating disrupts your blood sugar control. How? By causing a rapid drop in its level due to increased insulin sensitivity during physical activity.

This can lead to feelings of dizziness and fatigue (Andrew Reynolds and Bernard Venn, 2018, National Library of Medicine, “The Timing of Activity After Eating Affects…Glycaemic Response…”).These conditions should be avoided. Your body is not yours but God’s (1 Corinthians 6:19-20).

A larger, heavier meal may lead to discomfort during exercise. On the other hand, a smaller, more balanced meal provides energy without causing digestive issues (Chris Carmichael, CTS Train Right, “...What, When, and How Much to Eat”).

Considering the above facts helps you determine if post-meal exercise is suitable and beneficial for your body. The decision is yours.Just don’t forget that too much or too little of anything is bad. That applies to food as well (Proverbs 25:27; Ellen White, Counsels on Diet and Foods, 175.2).

Light to moderate activities, such as walking or gentle yoga, after a meal are less likely to cause discomfort compared to intense workouts.

High-intensity exercises after eating may divert blood flow from digestion, potentially leading to cramps or nausea.With that, choosing the appropriate intensity of your exercise helps minimize the risk of digestive issues (Jennipher Walters, 2021, Shape, “These Exercises After Eating Too Much Will Make You Feel Better…”).Doing that is one way of taking care of your body and preserving the life God has entrusted you (1 Corinthians 6:19-20; 1 Timothy 4:8).

Some individuals may experience discomfort or bloating when working out immediately after a meal. Others may tolerate it well (F. Respondek, C. Hilpipre, et al., 2014, National Library of Medicine, “Digestive Tolerance and Postprandial Glycaemic and Insulinaemic Responses After Consumption…”).

So, knowing your digestive tolerance helps you decide if post-meal exercise works well for you without causing digestive problems.Doing so promotes a healthy body that glorifies the Creator and Giver of life (1 Corinthians 10:31).

Allowing adequate time for digestion helps prevent digestive discomfort during physical activity.

For this, experts recommend 1–2 hours after a moderate-sized meal and 30 minutes after a snack before doing your exercise (Daniel Preiato, 2021, Healthline, “How Long Should You Wait to Exercise After Eating?”).Speaking of 1–2 hours, researchers say that exercising between 7–9 a.m. is ideal, especially for weight management.A break between your meal and exercise allows your body to effectively utilize the food nutrients for energy without interfering with digestion.With this, remember that “there is a time for everything, and a season for every activity” (Ecclesiastes 3:1, NIV).

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