This wouldn't be such a problem if your muscles didn't need the blood to facilitate the contractions for the movements in your workout. The more you eat, the longer it will take to digest. You could most likely eat a small meal of mostly carbohydrates, such as fruit, a bagel or a high-carb energy bar, an hour before your workout without worrying about feeling full during exercise. Depending on the time of day you plan to work out, eat your larger meals that include fats and proteins three to four hours before you lift. After you lift, drink plenty of water to rehydrate your body.
Research shows that fatigue during exercise is related to low levels of stored carbohydrate.
Eat foods rich in carbs during the hour or two following your workout and you should be enhancing your energy reserves for tomorrow's workout. In addition, consumption of protein is necessary during your post-exercise meal. It will help rebuild the tissues damaged during your workout. What's more, protein will facilitate carbohydrate storage to improve recovery if it is taken with carbohydrates during the initial two hours after a workout. Joseph Quatrochi, Ph.D. is an associate professor of human performance, sport and leisure studies at the Metropolitan State College of Denver as well as a fitness and exercise consultant.