Does the effectiveness of a workout depend on the time of day?
It is incorrect to say that training in the morning, for example, is healthier than in the evening. We must consider our life rhythms and arrange our training schedule accordingly. Therefore, “larks” should choose morning hours for physical activity, while “owls” should opt for evening hours, their most energetic time.
What is the minimum time to allow between the end of a workout and sleep?
After a strength or cardio workout, at least two to three hours should pass for the nervous system to calm down, allowing you to fall asleep in a non-excited state.
If the workout involves stretching or yoga (excluding strength types of yoga), then the nervous system stabilizes anyway, so the class can be held an hour before sleep.
How does the training schedule combine with the eating schedule?
If it’s a strength workout, it’s optimal to plan a meal about an hour to an hour and a half beforehand, and these should be reasonable portions. It is not recommended to train immediately after eating, as some may even experience bouts of nausea due to this.
After an evening workout, a protein meal is recommended, and if you train in the morning or during the day, you can snack on an ED Smart, Smart Go, UP2U, Carbo Light Cherry shake within an hour or plan a full meal consisting of proteins, fats, carbohydrates, and fiber.
Is it important to hold workouts at roughly the same time of day; does it help the training process?
Certainly, a daily routine affects energy production. As proven back in Soviet times, sticking to a daily regimen enhances our productivity and helps relieve the nervous system. Our body is like a machine that begins to produce energy at a specific time for habitual actions – just like meal and sleep schedules, a training regimen is also beneficial for the body.
However, if you weren’t able to train in the morning at your usual time, you can still do so in the evening without losing effectiveness, if there is desire and energy. It is quite acceptable to train on a flexible schedule. The worst workout is the one that didn’t happen.
Rare deviations from the schedule are possible but not on a permanent basis. We are still circadian living organisms, adhering to daylight for activity, so it’s better to train during the day.
As many athletes say, it’s better to eat less than to sleep less. One should not neglect sleep time in favor of training. If you feel that you are not getting enough sleep and are under stress, you can skip the workout in favor of sleep.
And it’s important to remember that no workout will be effective without adhering to crucial conditions like full recovery and balanced nutrition.
Maintaining a constant state of overexertion is extremely difficult, and in this case, the body needs additional support – including sports nutrition, vitamin-mineral complexes, and adaptogens. Prolonged stress and exposure to high loads adversely affect the immune system, which is also important to support.