Is it better to work out in the morning or at night?

The best time to work out is the time you can do it most consistently. Some research has suggested that there is a slight performance peak in the late afternoon ( 20 ), but adherence is far more important than small physiological advantages.

How late is too late to work out?

It’s generally advised to avoid intense exercise within 4 hours of bedtime, as the increase in core body temperature and heart rate can interfere with sleep for some individuals ( 21 ). However, this varies greatly between people. If late-night workouts don’t affect your sleep, there’s no reason to avoid them.

What is the best workout time for fat loss?

There is no “best” time for fat loss. Fat loss is primarily determined by your overall energy balance (calories in vs. calories out) over a 24-hour period ( 22 ). Choose a workout time that suits your schedule and allows you to be consistent. If maximizing your calorie burn is your main goal, aim to complete workouts that get your heart rate up and keep it up throughout the session. We recommend focusing on compound movements done with speed, power, and control. These are great for developing strength and calorie expenditure.

Is it better to exercise on an empty stomach?

Exercising in a fasted state (“fasted cardio”) may slightly increase fat burning during the session ( 23 ), but studies show it doesn’t lead to greater overall fat loss over the course of the day compared to exercising after a meal ( 24 ). For performance, particularly in strength training, having some fuel in your system is generally beneficial.

What should you eat after a workout?

To optimize recovery, consume a meal that contains both protein and carbohydrates within a few hours of finishing your workout. Protein helps repair and build muscle ( 25 ), while carbohydrates replenish the glycogen stores you used for energy ( 26 ). A common recommendation is 20-40 grams of protein and a moderate serving of carbs ( 27 ).