A common question I receive from clients is whether there is an optimal time of day to work out. While individual circumstances and preferences play a role, there is evidence to suggest that the time of day and food intake can affect performance during exercise.
Some people find that working out in the morning is an excellent way to start their day. According to a study published in the Journal of Strength and Conditioning Research, consuming carbohydrates before morning exercise may improve endurance performance, allowing you to work out longer and with more intensity. Additionally, morning workouts can help establish a consistent routine, making it less likely that you’ll skip a workout later in the day.
That said, not everyone is a morning person, and it can be challenging to motivate yourself to get out of bed and hit the gym when it’s still dark outside. If you do choose to work out in the morning, be sure to give yourself plenty of time to warm up, and avoid pushing yourself too hard too soon as your body may still be adjusting to being awake.
If you’re not a morning person, you may find that afternoon workouts work best for you. As your body temperature tends to peak in the late afternoon, you may find that you have more energy and stamina during this time of day. Additionally, consuming carbohydrates throughout the day leading up to a workout can also contribute to improved performance during exercise, according to a study published in the Journal of the International Society of Sports Nutrition.
However, if you’re prone to feeling sluggish or drowsy in the afternoon, you may want to avoid scheduling your workouts during this time. You should also be mindful of your food intake, as you don’t want to feel too full or too hungry during your workout.
For some people, evening workouts are the best option. Many people find that they have the most energy and focus in the evening, which can help them push themselves to achieve their fitness goals. Additionally, working out in the evening can be a great way to unwind after a busy day and help you sleep better at night.
According to a study published in the Journal of Sports Science and Medicine, consuming a high-calorie diet throughout the day can improve strength performance during evening exercise, allowing you to lift more weight and perform more reps. However, if you’re someone who struggles with insomnia or difficulty sleeping, working out too close to bedtime may exacerbate those issues.
Ultimately, the best time of day to work out is the time that works best for you. Whether you prefer to work out in the morning, afternoon, or evening, the most important thing is that you make exercise a consistent part of your routine. At Gym64, we’re here to support you in reaching your fitness goals, no matter what time of day you choose to work out!