The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
We’ve all heard the warning: don’t swim after you eat. The truth? There’s absolutely no scientific basis for it. If you like to be active after a meal (in the water or on land), experts say go for it. And that’s exactly when some people do prefer to work out: after they’ve eaten. Other people are all about exercising on an empty stomach. The question is: what’s better for glucose management?
It turns out that whether you choose to engage in fasted exercise (without eating) or non-fasted exercise (after eating) can actually make a significant difference.
Fasted exercise
Fasted exercise means working out before eating anything. Exercising on an empty stomach might help some people burn fat more efficiently and improve insulin sensitivity. But it can also increase the risk of hypoglycemia (low blood sugar), especially for those on certain diabetes medications.
Non-fasted exercise
Non-fasted exercise means performing physical activities after eating. Exercising after a meal can help utilize the glucose from your food, potentially leading to more stable blood sugar levels. For many people, this reduces the risk of hypoglycemia compared to fasted exercise.
Timing your exercise around meals
One effective strategy for managing post-meal glucose spikes is to exercise within 30 minutes of eating. This can help blunt the rise in blood glucose that typically follows a meal. In these situations, the carbs from a meal are put to use by your muscles. Think of it as the activity making your muscles “hungry” for the energy from those carbs, and since the carbs are used by the muscles they’re not available to spike your blood sugar.
Tracking your progress
It’s always a good idea to experiment and observe how your body responds to different types of exercise at differing intensities. Use a glucose biosensor to keep track of your glucose levels before and after your activity to understand what works best for you. Based on your observations, you can adjust your meal and exercise timing to achieve the best glucose control.
Did you know?
Unlike blood glucose meters that measure glucose levels in the blood, glucose biosensors measure glucose in the interstitial fluid in the surrounding cells just beneath your skin.
Finding balance
Whether you choose to eat before or after physical training can significantly impact your blood glucose levels. By experimenting with both fasted and non-fasted exercise, timing your workouts around meals, and tracking your progress, you can find a routine that works best for you. Remember, what works for one person might not work for another, so it's all about finding your ideal balance.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
