Most people do best waiting about 1–3 hours after eating before working out, depending on how big and heavy the meal was and how intense the workout will be. The bigger and fattier the meal, the longer you should wait to avoid nausea, cramping, or feeling sluggish.

General timing guidelines

  • Large / heavy meal (greasy, rich, or big portions): Aim to wait 3–4 hours before a hard workout like running, HIIT, or heavy lifting to reduce risk of stomach upset and reflux.
  • Regular meal (balanced carbs, protein, some fat): About 2–3 hours is a common recommendation before moderate to intense exercise.
  • Small meal (light, easy to digest): 1–2 hours is usually enough before most workouts.
  • Light snack (banana, granola bar, toast, sports drink): Many people can work out after 30–60 minutes, especially for light or moderate activity.

Depends on workout type

  • Low‑intensity (easy walking, gentle cycling, light mobility): You may be able to do this soon after eating, especially if it was a small meal or snack.
  • Moderate to high‑intensity (running, HIIT, sprints, heavy strength work): Give yourself more time—typically 1–2 hours after a small meal, 2–3+ hours after a larger one.
  • Very intense or long sessions: Lean toward the longer side of those windows and avoid super heavy, fatty meals beforehand.

How to tell if you waited long enough

  • Green flags: You feel light but energized, no strong fullness, no heartburn, and you can move comfortably.
  • Warning signs: Nausea, side stitches, bloating, reflux, or feeling “heavy” when you start moving—next time, either wait longer or eat less / lighter.

Quick pre‑workout eating tips

  • Prioritize carbs (fruit, toast, oats, simple grains) closer to your workout for quick energy.
  • Keep fat and fiber lower the closer you get to training, since they slow digestion and can cause discomfort if eaten right before intense exercise.
  • If you only have 15–30 minutes, stick to something small and easy like a piece of fruit, a sports drink, or a light bar.

Simple rule of thumb:

  • Snack → ~30–60 minutes
  • Small meal → ~1–2 hours
  • Larger meal → ~2–3+ hours

Always adjust based on how your own stomach feels—individual tolerance matters as much as the general timing guidelines.

Information gathered from public forums or data available on the internet and portrayed here.