Heartburn Prevention: When Is the Right Time to Eat Before Your Workout?
A healthy diet and exercise routine are two key components for preventing heartburn. Deciding how these two fit together, however, can present a bit of a challenge. Many heartburn sufferers find that fueling up before a big workout produces unwanted digestive symptoms. And to make matters worse, research shows that vigorous exercise can increase acid production, creating the perfect environment for heartburn to strike.
It’s important to provide your body with the right nutrients for a successful workout, but what you eat and when you eat can make all the difference.
Here are some guidelines to follow when planning your next workout:
Eat small portions
You don’t need a three-course meal to reach peak performance. A healthy, well-balanced snack will provide your body with the energy it needs for a successful workout. Try eating a rice cake with a spoonful of peanut butter or Greek yogurt topped with fresh fruit.
Don’t exercise on a full stomach
Giving food adequate time to digest can greatly reduce the occurrence of exercise-induced heartburn. Try to wait at least two hours after eating before you begin exercising.
Save protein for after your workout
High-protein bars and shakes take longer to digest and may trigger an episode of heartburn during your workout. Save these supplements as a post-workout reward.
Drinking plenty of water during your workout routine will aid in digestion and help wash any refluxed acid out of your esophagus.
If you’re particularly prone to exercise-induced heartburn, talk to your doctor about antacid medications to help control your symptoms.
Listen to your body – chest pain caused by heartburn is sometimes confused with pain caused by heart problems. Always take chest pain seriously, and pay close attention to any symptoms that develop during your workout. You may need to ease up on the intensity or move on to a different activity (Source: WebMD).