Is it better to train in the morning or in the evening?

Physical activity is one of the key pillars of a healthy lifestyle. In addition to choosing the type of exercise best suited to personal goals and needs, there is another crucial question to consider: what is the best time to work out? Is it better to get up early and start the day with an energizing session, or should you take advantage of the evening hours to relieve accumulated stress? The choice between morning or evening workouts can significantly impact your results, energy levels, and even your overall well-being. Each option has specific advantages related to biological rhythms and personal needs. So, what are the benefits of exercising in the morning versus the evening? Here are a few insights to help you understand which time of day best suits your body and lifestyle.

Is it better to exercise in the morning or in the evening?

Each of us has a biological clock that regulates our physical habits throughout the day. This clock is influenced not only by our habits but also by external factors such as the environment and the day-night cycle. Therefore, it’s normal for everyone to have a particular time of day when they feel either more tired or more energetic. However, this is not just a matter of habits: hormones play a crucial role in the body’s psychophysical balance. Throughout the day, there are generally three hormones that influence the body’s activity:

Testosterone peaks twice during the day: once between 6 and 7 a.m. (especially in men) and again in the evening, around 5:30 p.m. This hormone is essential for muscle growth, strength, and recovery; it is a key ally, especially for those who engage in weight training or resistance exercises.
Cortisol peaks early in the morning, between 7:30 and 8:00 a.m., and decreases throughout the day. Known as the "stress hormone," cortisol is important for metabolism and energy mobilization, particularly in the "wake-up" phase of activities.
Melatonin is highest in the evening. It regulates the circadian rhythm, and this hormone could influence performance by bringing the body into a more relaxed phase.

Growth hormone (GH) has three important peaks during the day, with the two highest occurring in the first and fourth hours after falling asleep, and the third, less significant peak occurring early in the morning. Along with adrenaline, GH responds to specific activities throughout the day. So, when is the best time to exercise? Both morning and evening have their advantages and positive aspects; it mainly depends on individual needs.

Exercising in the Morning

Exercising in the morning is particularly beneficial for those looking to lose weight. Compared to other times of the day, morning workouts are perfect for those aiming for fat loss. The peak of cortisol makes the body more inclined to use fatty acids as an energy substrate. It’s important to have breakfast at least two hours before a morning workout or, alternatively, avoid breakfast and focus on your evening meal. It’s a good idea to have a fruit snack handy to avoid feeling unwell during the workout and to take vitamin C supplements to stimulate the immune system, which can be weakened after periods of intense physical stress.

Benefits of morning exercise

There are many advantages to exercising in the morning:

Improved mood and concentration: Physical activity has a beneficial effect on mood, as the brain produces more endorphins during exercise.
Better blood sugar and blood pressure control: Morning exercise makes it easier to naturally control hypertension and blood glucose levels.
Improved sleep quality: Regular morning exercise leads to better sleep at night, especially if the workout is done outdoors.

Morning exercise is ideal for weight loss because adrenaline levels increase upon waking, and the body, still in a fasted state, tends to use fat reserves for energy. However, thanks to testosterone, exercising in the morning can also be useful for maximizing anabolic effects and building muscle mass.

Tips for morning workouts

If you choose to exercise in the morning, cardio exercises at a low intensity and metabolic training are recommended to accelerate metabolism for the rest of the day. However, it’s important to pay attention to warming up: the body is stiffer in the morning after resting, so it’s important to do targeted warm-up exercises and not overdo the intensity.

Training in the afternoon or evening

Many athletes prefer to train directly after work in the late afternoon. According to some studies, late afternoon and evening are the ideal times for those who want to improve their physical performance and build muscle mass; in this case, afternoon workouts should focus on strength and hypertrophy. However, it's important to be cautious: exercise can impact your ability to fall asleep and reduce rest hours, preventing the body from recovering the energy it needs. It is generally advised not to exercise within 4 hours before bedtime, as physical activity has an "exciting" effect, linked to testosterone.

The benefits of afternoon or evening workouts

Training in the afternoon or evening is generally more effective for those looking to build muscle mass for various reasons:

Body temperature: It is higher in the evening, improving flexibility, strength, and performance capacity.
Energy levels: After meals, the body has more resources (muscle glycogen) for intense workouts.
Post-workout relaxation: The natural decrease in cortisol helps with recovery.

However, when training in the evening, it's important to consider certain aspects. For instance, don't overdo the intensity in the evening to avoid compromising sleep quality, and make sure to have a post-workout meal rich in proteins and carbohydrates for recovery. Whey protein can be helpful, as they are supplements that prevent muscle breakdown during training and stimulate protein synthesis (muscle formation) after the workout.

Tips for afternoon or evening workouts

An evening workout with weights can support muscle hypertrophy, even though testosterone levels are generally lower compared to the morning. Nonetheless, evening workouts remain effective. While adrenaline levels may rise thanks to evening physical activity, metabolism is generally slower than in the morning. However, the energy derived from meals makes the body more suited to intense exercises, such as strength training. Therefore, it's important to pay attention to your diet throughout the day to support muscle mass growth.

Is it better to train in the morning or evening?

There is no definitive, one-size-fits-all answer: it depends on your goals. If you want to lose weight, morning workouts are probably the best solution, focusing on cardio or metabolic workouts. However, if you're interested in building muscle mass, afternoon or evening training may increase results. The best time is the one that fits your lifestyle and allows you to stay consistent. Consistency is, in fact, the key factor for achieving results. The important thing is to organize your day around your commitments and physical activities, with the help of tools like the Self-Training Kit, which provides all the necessary equipment for preparing for a workout, even for those who prefer training at home. Fonti https://www.my-personaltrainer.it/allenamento/perche-allenarsi-la-mattina-benefici.html

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