When is the best time to exercise or fit in a training run? It’s a question people often ask when training for a race. Whether you run in the morning, midday or evening, are there any physiological advantages to these times?
Supporters of either morning or evening workouts cite various benefits, including increased energy levels, enhanced performance and greater weight loss. Health experts have delved into the science behind exercise timing to shed light on the optimal approach for achieving fitness goals.
The case for morning workouts
For morning exercisers, the allure of starting the day with a workout is undeniable. Completing your workout before you begin your day can provide a sense of accomplishment. Add to that the post-workout release of endorphins, and your morning run can serve as a powerful ego boost to set a positive tone for the rest of the day.
Running in the morning also eliminates the worry about finding time for exercise later in the day since it’s often the only time of day that hasn’t been committed yet. This sense of freedom and flexibility can alleviate stress and help establish a consistent daily routine.
Strategically timed pre-exercise nutrition can significantly improve energy levels and performance for people embarking on morning workouts.
Starting the day with a balanced breakfast containing carbohydrates, protein and healthy fats can provide the necessary energy to power through a morning workout. Opt for whole-grain cereals and Greek yogurt with fruit, then allow sufficient time for digestion to prevent discomfort and maximize nutrient absorption.
If you’re not hungry in the morning, try something simple like an energy bar or have a bedtime snack the night before your morning run.
The case for evening workouts
Waking up early to exercise is the last thing you may feel like doing, so the case for evening workouts may be more appealing.
The body’s ability to perform peaks in the afternoon and early evening for some people, with optimal muscle function, strength and endurance often occurring later in the day. That’s because your body has had time to wake up by moving around throughout the day, you’ve eaten a meal or two to ensure adequate energy for your workout, and you may be more mentally alert.
In addition, oxygen uptake kinetics — your body’s ability to take in oxygen and deliver it to the working tissues and the tissues’ ability to use the oxygen — are more favorable in the evening, allowing for more efficient fuel use during exercise. That means your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training, strength workouts or speed work.
However, if you opt for evening workouts, you may face more challenges balancing your commitments, and physical and mental energy.
Intense physical activity in the evening may also trigger a stress response, which can lead to difficulty falling asleep or cause you to wake up in the middle of the night if you experience cortisol disruption and release. If you’re going to exercise right before sleep, consider a lower-intensity activity, such as an easy run or lighter lifting session.
If you choose later-in-the-day workouts, ensure that you’re getting adequate nutrients throughout the day so you have enough fuel available to support your workout. Eating a nutrient-rich meal within two hours after your workout can aid muscle recovery and help you better adapt to training. Consider options like grilled chicken with quinoa and vegetables or a protein-packed stir-fry to refuel and replenish after an evening workout.
What about a midday workout?
Whether working or at home, most people hit the dreaded afternoon slump around 3 p.m. Morning workouts may not be ideal for shift workers, those who work late or stay up late in the evening. A midday or early afternoon workout may allow for more sleep in the morning and extra time before your next evening shift or late night.
Finding the right balance
No matter when you run, mid-workout nutrition can play a pivotal role in sustaining energy levels and preventing fatigue. Incorporate carbohydrate-rich snacks during extended workouts to maintain endurance and performance.
Ultimately, the best time to exercise is the time that fits into your schedule and aligns with your energy levels and preferences. Consistency and sticking to a regular routine are far more critical than the time of day you choose to work out.
Experimenting with timing and being aware of how your body responds are essential in determining the best time to optimize your performance, recovery and overall well-being.
Andrew Jagim, Ph.D., Jacob Erickson, D.O., and Alecia Gende, D.O. are Sports Medicine physicians in Onalaska, Wisconsin.
