The recommended amount of time to wait depends on the size of your meal.
In general, the larger the meal, the longer you should wait.
Wait approximately 1 hour after eating a light snack.
Wait 2-3 hours after eating a small meal.
Wait 3 ½ – 4 hours after eating a large meal.
Source: American College of Sports Medicine (2003.) ACSM Fitness Book, 3rd ed. Human Kinetics
The goal is to allow enough time for the food to leave your stomach before you start exercising. Exercising with food in your stomach may lead to stomach cramps and/or nausea.
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