it depends on what you ate and what you mean by "working out. " high-fat meals are harder for the body to digest and you may experience cramping if you jump right into strenuous exercises such as running or swimming. however if you eat a well-balanced meal or snack that includes a combination of a lean protein a carb and fruits or vegetables at the calorie level you mentioned you should be good to go within 15 to 20 minutes. it’s important to enjoy your meals and consume them mindfully and in a relaxed manner. then get back to the day’s activities. give your meal a chance to enter your system and it will provide the energy you need for any healthy workout. to get the most out of your workout it might be best to wait at least 2 hours if not 3-4 hours before you exercise after a full meal. this isn’t a steadfast rule as meal composition and the type of exercise may play an influence but it can be used as a general guideline. the reason for waiting so long to exercise after a meal is due to a concept called blood shunting. although we have a certain total amount of blood in our body the amount of blood flowing to a certain area can vary depending on different circumstances. if you’ve just eaten a full meal your brain may tell your body to direct more blood flow to you digestive system to aid in that process. during exercise however it’s ideal to have as much blood as possible flowing to your muscles to help with your athletic performance and to get the most out of your exercise. you may also be more likely to experience cramping if you exercise too soon after a meal. you can have something small to eat before your jog as long as it isn’t too high in calories (ideally less than 100). in fact many joggers who run for a long distance may even buy energy gels small packets of easily digestible carbohydrates and use them before or even during their run to offer a boost in their exercise performance.
after a meal (400-600 calories) how long should i wait to work out or go jogging?