吃完飯多久可以進行跑步等這樣的運動？

07-09

本人上班族，一天中正餐都是晚上回來吃的，但是一般吃完飯都8點30了，由於長期不運動體重飆升，想在晚上出去慢跑1小時左右，但是不知道一般餐後多長時間之後可以運動？求指教啊！

謝邀。

其實對於上班族而言，

如果沒有與家人共進晚餐的具體時間要求，

建議下班後墊下肚子直接運動，

運動後休息片刻在少量進食晚餐，

這樣既節省餐前休息時間，

也減少了進食夜宵的幾率，

又大大提升了夜間運動時間效率。

當然你如果想飯後運動可以，

每個個體的消化能力有所差別，

但大體上應該需要一個小時左右的消化時間。

以上。

謝邀

1）早上，就需要提前早期，先吃一些簡單的補糖的食物，跑前做充分的激活，跑後可能要衝個涼來refresh一下

2）上午，要避免熾熱的陽光影響自己的身心狀態，跑步時間不宜過長，否則下午容易沒有精神3）中午，先要在上午吃一點，簡短的跑完以便還要吃一些中午餐食

4）下午，等到太陽落山時分，這是身體在一天中最容易發揮運動水平的時段，可以做系統的訓練計劃

5）晚上，也需要下午吃一些餐食，通常在跑前1個小時。然後慢跑放鬆，不宜做大強度的訓練，然後早些休息，促進睡眠。

瀉藥。我晚飯吃一半，差不多也是八點半吃完，晚上十點跑覺得問題不大，只是不要吃太多，不然也不消化。跑回來再吃另一半。

How Long Should I Wait to Run After Eating?

One runner wants to know how long he should wait to run after eating.

By Susan Paul Thursday, December 22, 2011, 12:00 am

Ive read articles that say you shouldn』t eat a large meal (more than 200-300 calories) before a run. They never seem to mention how long you should wait to run if you do have a large meal. What』s the best timing on eating before running?

- Pete Kaszyk

A00 calories with several ounces of protein or meat, carbohydrates, vegetables, and dessert—a typical dinner or large lunch. If you have a meal like this, you should wait three to four hours before running. Why? Because after a large meal, the body must digest this food.

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Digestion requires a rather large amount of the bodys energy. To facilitate the digestion process, the body directs more blood flow to the stomach and other internal organs to accomplish this work—which is also the reason we often feel sleepy following a large meal. The increased blood flow to internal organs means less blood flow is available to our large muscle groups, like our legs and arms. When we exercise, the opposite occurs; blood flow is redirected from internal organs to the large working muscles to provide the necessary energy for muscle contraction.

When we have a large amount of food in our stomach, running is difficult or uncomfortable because our body is simply not designed to do both digestion and exercise at the same time. Stomach cramps, stomach aches, or gastro-intestinal distress are the most common complaints when trying to run on a full stomach. The mechanical mixing and jostling that naturally occurs while running can upset the digestive tract too.

Now that said, some athletes are able to eat and run. Endurance athletes train their bodies to eat on the run. Even at the marathon distance, runners must ingest some nutrition during the race, although hardly a large meal. Experimenting in your training with eating and running will let you know just how much you are able to eat before a run.

For the best training results though, allow three to four hours after eating before running, especially if the workout calls for some intensity.

All the best,

Susan Paul, MS

Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.

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飯後最好一個小時，在做跑步這樣的運動。

你吃飯太晚了，晚上最好就別吃了，或吃個蘋果就好了。

依個人的體質、運動項目、運動量及運動強度而定。身體健康而又常參與運動的人，飯後休息一個小時左右，就可以從事運動了。至於不經常運動者或體質較弱的人，相隔的時間就要長一些。

還是早上早點起來鍛煉吧

晚上少吃，清淡為主，蔬菜也要少吃。簡單粥就可以。兩小時最好吧

不喜歡吃完飯跑步，覺得胃不舒服。