A new study from the University of Toronto suggests that women may benefit from exercising after breakfast when it comes to managing blood sugar levels and appetite. Researchers found that healthy females experienced lower blood sugar spikes after meals and reduced appetite when they waited until after eating breakfast to exercise.
The research, led by Ph.D. candidate Alexa Govette and Assistant Professor Jenna Gillen from the Faculty of Kinesiology & Physical Education, focused on the effects of exercise timing around meals. The study was published in Applied Physiology, Nutrition and Metabolism.
It offers valuable insights into how meal timing and exercise influence blood sugar levels and appetite, particularly in women—a population often underrepresented in similar studies.
After eating, blood sugar levels naturally rise, especially when the meal contains carbohydrates. While this is normal, sharp spikes in blood sugar are linked to a higher risk of developing cardiometabolic diseases, such as type 2 diabetes. Strategies to manage these spikes can play a crucial role in reducing long-term health risks.
The researchers used a simple, equipment-free high-intensity interval exercise (HIIT) protocol that included movements like jumping jacks, burpees, and mountain climbers.
Unlike traditional HIIT studies requiring specialized equipment, this approach made it more accessible for participants to perform the exercises at home.
The timing of exercise relative to meals also played a significant role. Women who exercised after breakfast showed better blood sugar regulation compared to those who exercised before eating. Additionally, participants who exercised post-breakfast reported feeling less hungry both immediately before and after their workout.
“This is the first study to examine how exercise timing around meals influences blood sugar responses and appetite perceptions in women,” says Govette. “Our findings provide much-needed evidence for how exercise impacts healthy females, particularly in an at-home setting.”
The study’s practical approach was influenced by the COVID-19 pandemic, which required the researchers to adapt their methods to accommodate remote participation.
This shift allowed the team to explore how exercise-meal timing affects blood sugar in non-laboratory environments, offering insights relevant to individuals who prefer at-home workouts or lack access to gym equipment.
The findings are particularly timely given the increasing popularity of at-home and virtual exercise programs. They suggest that women aiming to manage their blood sugar levels or reduce their appetite may benefit from scheduling workouts after breakfast rather than before.
Looking ahead, the researchers plan to explore how exercise timing affects women with type 2 diabetes or those at risk of developing it.
Blood sugar regulation through exercise could have even greater clinical relevance for these populations. Future studies will also investigate the long-term effects of meal timing and exercise on blood sugar management over weeks or months.
In summary, the study highlights that exercising after breakfast can lower blood sugar spikes and reduce appetite in healthy women, offering a practical strategy for improving health.
With further research, these findings could lead to new recommendations for managing blood sugar and appetite, particularly for those exercising at home.
If you care about diabetes, please read studies about Vitamin D and type 2 diabetes, and what you need to know about avocado and type 2 diabetes.
For more information about diabetes, please see recent studies about how to eat to prevent type 2 diabetes, and 5 vitamins that may prevent complication in diabetes.
The research findings can be found in Applied Physiology, Nutrition, and Metabolism.
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