How long should i wait before i can have a meal after my workout?

Eat when hungry: Quite simply, eat when you are hungry. After resistance training, it is recommended to provide your body with a lean, healthy source of protein within 30-40 minutes after workout to aid recovery and muscle repair. Hydration and replenishing electrolytes is more important after long periods of aerobic exercise and fluid loss. Try (coconut) water. Sugar-laden sports drinks are not the answer.

Workout after eating: I recommend waiting for 2 hours after a large meal before exercising vigorously. It takes that long for the stomach to empty and for circulation of blood supply, which was diverted away from muscles and directed toward the digestive tract, to return to normal. This is why our mothers told us not to go swimming right after a meal.