Is Exercising Before Dinner Beneficial or Harmful to Your Health?

Questions about exercising before meals?

Hello, doctor.
I would like to ask you about my recent lifestyle.
I usually work until 6 PM, then exercise for an hour (swimming), and ride my bike home, arriving around 8 PM for dinner.
Sometimes, during the period between exercising and having dinner (from 7 PM to 8 PM), I occasionally feel a bit strange—it's not like the dizziness from low blood sugar, but it doesn't feel like the post-exercise euphoria either; I can't quite describe it.
I would like to ask the doctor the following questions:
1.
Is it medically appropriate to engage in intense exercise before meals in terms of weight loss or muscle gain?
2.
Will having dinner consistently at 8 PM, which is not during typical dinner hours, have any adverse effects on the body (such as poor absorption or weight gain)?
3.
What long-term effects could this exercise and meal pattern have on me? Thank you.

ES, 20~29 year old female. Ask Date: 2017/08/13

Dr. Chen Taicheng reply Family Medicine

● I am not a sports medicine expert, but I can provide insights from a general internal medicine perspective.
● As a young person, you likely do not have any chronic diseases.
Exercising before dinner is beneficial, as eating too much after a meal can hinder physical activity.
Most modern individuals also lack the time to exercise in the morning, after lunch, or before bed.
However, if you feel a bit lightheaded, it is important to consider whether you are dehydrated or experiencing mild hypoglycemia after exercising.
I recommend hydrating and having a small snack before exercising to help prevent these issues.
● Since you are delaying dinner due to exercise, as long as you do not overeat at night, which could affect your sleep or cause gastroesophageal reflux symptoms, it is fine to eat later (the Spanish are another example of this).
● For long-term effects, it may be best to consult a sports medicine expert.
Initially, it appears to be positive.
Wishing you good health, Dr.
Chen Tai-Cheng from Taoyuan Hospital's Family Medicine Department is concerned about you.
~

Reply Date: 2017/08/13

More Info

Exercising before dinner can have both benefits and drawbacks, depending on various factors such as the type of exercise, individual health conditions, and dietary habits. Let's break down your questions to provide a comprehensive understanding.

1. Is exercising before dinner beneficial for weight loss or muscle gain?
Exercising before dinner, especially after a long day at work, can be a great way to incorporate physical activity into your routine. Engaging in activities like swimming not only helps in burning calories but also promotes muscle growth, provided you are following a balanced diet that supports your fitness goals. When you exercise, your body utilizes glycogen stores for energy, and after a workout, it enters a recovery phase where muscle repair and growth occur. This is particularly beneficial for muscle gain, as your body is primed to absorb nutrients post-exercise.

However, the timing of your meals in relation to your workouts is crucial. If you feel "floaty" or odd between your workout and dinner, it could be due to a few factors, including dehydration or low blood sugar levels. It's advisable to hydrate adequately before and after your workout and consider having a small snack post-exercise to stabilize your blood sugar levels. This could be something light, like a piece of fruit or a small protein shake, which can help you feel more balanced before dinner.

2. Does having dinner at 8 PM have negative effects on the body?
Eating dinner at 8 PM is not inherently harmful, but it can depend on your overall lifestyle and how your body responds to late meals. Some studies suggest that eating late can lead to weight gain, particularly if it results in consuming more calories than needed or if it disrupts sleep patterns. However, if you are mindful of portion sizes and the nutritional quality of your meals, having dinner at this time can fit into a healthy lifestyle.

It's also important to consider how your body reacts to eating late. If you experience discomfort, indigestion, or sleep disturbances, it might be worth adjusting your meal timing. On the other hand, many cultures have later dinner times without adverse effects, so individual responses can vary widely.

3. What are the long-term effects of this exercise and meal pattern?
Maintaining a consistent exercise routine combined with a balanced diet can lead to numerous health benefits, including improved cardiovascular health, better muscle tone, and enhanced mental well-being. If your routine includes regular swimming and you are eating a balanced diet, you are likely to see positive outcomes in your overall fitness and health.

However, if the timing of your meals and workouts continues to leave you feeling unwell, it may be worth consulting with a healthcare professional or a nutritionist. They can help you tailor your eating and exercise schedule to better suit your body's needs. Additionally, if you notice persistent symptoms like dizziness or feeling "floaty," it could indicate an underlying issue that should be addressed.

In conclusion, exercising before dinner can be beneficial for weight loss and muscle gain, provided you manage your hydration and nutrition effectively. Eating at 8 PM is generally acceptable, but individual responses may vary. Long-term, a consistent exercise routine combined with mindful eating habits can lead to improved health outcomes. Always listen to your body and adjust your routine as necessary to ensure you feel your best.

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