How long can I eat after exercising on an empty stomach every day

After fasting exercise, it is generally recommended to wait for 30 minutes to 1 hour before eating, and the specific time should be adjusted according to the intensity of exercise and individual differences. Exercising on an empty stomach can accelerate fat breakdown, but eating immediately after exercise may affect digestive function and reduce fat burning efficiency. After moderate intensity aerobic exercise, the body needs about 30 minutes to transition from catabolic metabolism to synthetic metabolism. Supplementing with a small amount of easily absorbable protein and carbohydrates at this time can help with muscle repair. After high-intensity interval training or strength training, it is recommended to wait for 45 minutes to 1 hour before eating to avoid blood concentration flowing into the gastrointestinal tract and affecting muscle congestion and recovery after exercise. Some people may experience hypoglycemic reactions, and it is recommended to prepare a sports drink containing a small amount of fructose in advance to supplement during training. People who are at risk of excessive gastric acid secretion or hypoglycemia should not exercise strictly on an empty stomach. They can supplement with liquid food 10-15 minutes after exercise. Patients with diabetes need to pay special attention to monitoring, and emergency carbohydrates should be prepared before, during and after exercise. Elderly people, due to their slower metabolic rate, can shorten their eating interval to 20-30 minutes, but it is necessary to control the amount of food consumed per meal. People with weaker digestive function may experience appetite suppression after exercise, which can be postponed until they feel hungry. After exercise, the diet should mainly consist of high-quality protein and complex carbohydrates, such as eggs paired with whole wheat bread or Greek yogurt mixed with oats, to avoid high-fat and difficult to digest foods. Pay attention to replenishing water in batches. Drink 500-800 milliliters of warm water within 2 hours after exercise, and add a small amount of salt to supplement electrolytes. Long term fasting exercisers should regularly assess changes in body fat percentage and muscle mass, and adjust their eating time and nutrient ratio if necessary.