I was asked recently about when is the best time to exercise. Short answer? Now. Really. The best time to exercise is when you can. Sure, some times are better than others, but it doesn’t much matter if one cannot exercise during these times.
Cardio. Mornings are perhaps best for cardio. Fasted cardio is purported to elevate metabolism and prompt greater use of fat stores for energy—which is what one wants if he or she is trying to lose fat. Morning cardio is also easier on muscle and joint stiffness than trying to lift weights.
Weights. We tend to be strongest from 11:00 AM to 2:00 PM and 6:00 PM to 9:00 PM. This is great is you can take a long lunch and/or exercise in the early evening. Many (maybe most) of us don’t have the luxury of such a schedule. In that case, when one to lift consistently and without interruption is the “best” time to lift weights. For me, it is—unfortunately—around 4:30-5:00 AM. This affords my wife time to use the home gym after me (before her work). It also decreases the risk of work or meetings disrupting any possibility of exercising in the afternoon. I will generally reserve afternoons for cardio or HIIRT—exercise activities that I can miss on occasion without negatively affecting my progress. It is hard some morning, but most mornings are manageable. If I miss, I may have the opportunity to reschedule in the afternoon. There is no doubt though that my afternoon weight training sessions are more effective. Evenings rarely work—at least since I became a family guy. If you must lift in the evenings, try to maintain a 2-3 hour buffer between intense training and bedtime, as it will take a significant amount of time to relax following a workout and be ready for a good night’s sleep.
Food timing. We need to fuel the body for exercise. The body best uses those calories—particularly carbohydrates and proteins—when they are consumed relatively close to the exercise. The challenge is appropriate timing. If one exercises in the early morning, it is nearly impossible not to exercise in a fasted state. It is challenging to exercise on an empty stomach, but it more difficult to exercise right after a meal. We want oxygen and food energy to be delivered to the muscle during exercise. We don’t want to expend oxygen digesting and assimilating food. If one must eat before exercise, one should eat something light and easily digested. Ideally, the food should be consumed more than 30 minutes prior to the start of exercise. If closer to exercise, eat what the body responds well to. For me, a small whey protein shake (~25 g protein) works well. If I can have the carbs, then a small piece of fruit works well. Remember, every body is different. Find what works for your individual circumstances.
After exercise is the best time for carbs and some easily digested protein (e.g., whey). The idea of a post-exercise “window” is arguable. It makes sense, though, to eat sooner rather than later after a workout.
Timing of nutrients is most important for the high-performing athletes. Most of us are fine to just eat around our normal meal times. It takes several hours, after all, for most food to be digested and absorbed. If one is eating a properly balanced diet of vegetables, meats, and healthy fats, it is most likely that nutrients will be more slowly dumped into the bloodstream. So, worry less about when to eat and consider more what to eat.
Our daily schedule is going to be what it is going to be. We have little control over work or school schedules and the timing of the activities in which our kids are involve. Time, however, is not an excuse. There is always a way to carve out exercise time in our day, if one is so willing. Find the time and worry less about when it is. Focus on scheduling quality exercise when it fits.
Be your best today; be better tomorrow.
Carpe momento!