What to eat before or after a workout

It is a common notion that we must wait for some time after a meal before we exercise. Well, we would say it depends entirely on what you are eating and how vigorous your exercise regimen is. If you are having a small, light snack like a banana or an apple, you can get down to exercising almost immediately. However, if you have just eaten a heavy meal, you should wait for about 1-1.5 hours before you indulge in high intensity exercise like a jog. This time interval would reflect the time it takes to digest your food. High intensity exercises cause the blood to flow away from the gut and can cause problems in digestion. Walking at a slow to medium speed is generally a reasonable post-meal physical activity. 

Additionally, a lot of us believe that we should avoid swimming for thirty minutes after a meal. The common explanation is that not waiting for the specified time can lead to sudden muscle cramping and increases the risk of drowning on a full stomach. However, so far, no drowning cases have been reported in this context. Current guidelines do not support this notion and do not specify any time period you must wait for before you can go for a swim. Again, swimming after a heavy meal can make you uncomfortable but will not make you drown. 

Another important aspect that needs to be addressed here is that of post workout meals. Essentially, in the first 2-3 hours after a workout, you should be eating a meal which has both carbohydrate and protein. Ideally, you should be consuming 30-100 grams of carbohydrates and 10-20 grams of proteins in the first 30 to 60 minutes after a heavy training session. Fat intake should be restricted and you should drink plenty of water.