I was surprised to find a research study that found, exercise in the afternoon produces a superior metabolic effect than morning exercise (1).  Then I came across another study that found the body’s temperature rises throughout the day and peaks in the afternoon (2).  

Here’s why working out in the afternoon or early evening might be more beneficial then the morning workouts.

Higher Body Temperature

Human body temperature peaks in the afternoon, which means you’d be able to push harder in the afternoon (2). When the body temperature rises, scientists believe that muscle strength and cardiovascular endurance also peak.

Optimal Hormonal Profile

Our hormonal profile is optimal for muscle growth and strength in the afternoon. Testosterone, a hormone needed for muscle growth (4), is higher in the afternoon than in the morning. On the other end of the spectrum is cortisol, the stress hormone that isn’t optimal for muscle growth. The cortisol levels peak in the morning and then gradually decrease as the day goes on. So, exercising provides the perfect hormonal levels for optimal muscle growth later in the day.

Protein Synthesis Pikes

Protein synthesis pikes later in the day, which means that you can maximize your body’s ability to recover (1). Protein synthesis is affected by the circadian rhythm. Science proves that removing circadian input by exposure to either extended periods of darkness or light hampers muscle growth (5). Activity or resistance training later in the day promotes muscle protein synthesis at night (6).

Higher Glucose Levels

Exercising in the afternoon is metabolically superior to morning exercise because you aren’t in a fasted state. You’ve had breakfast and snacks. When you eat, your blood sugar levels go up. Sugar in the form of glucose is the fuel for higher intensity workouts. You will be able to push harder during your afternoon workouts. Exercising in the afternoon is more beneficial for skeletal muscle insulin sensitivity (1).

Increased Endurance and Power

Working out in the evenings can increase your physical capacity, aerobic capacity, and strength output (3). Exercise training in the afternoon induces a more profound increase in maximal power output (1).

The best time of the day to work out is when you can work out. But I’ve to say, after learning all the benefits of exercising in the afternoon, I’ll leave my speed training and hill repeats for afternoon sessions from now on when I may get more bang for my buck.

References-

1- https://doi.org/10.14814/phy2.14669

2- DOI: 10.1111/j.1600-0838.2010.01212.x

3- https://doi.org/10.1002/mus.20529

4-DOI: 10.1152/jappl.1989.66.1.498

5- https://doi.org/10.1073/pnas.2012450117

6- doi: 10.3389/fnut.2019.00017

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• Are most likely to do it
• Feel most energetic during the day
• Don’t have excessive distractions

Setting aside time to exercise can be challenging. It’s essential to squeeze in as much as you can of it. You can work out morning, afternoon or in the evening. Some of my client’s love getting out at 5 a.m., and some frown if I mention a 12:30 p.m. workout session. Are there any perks of working out in the morning? Yes, there are! There are also many benefits of afternoon and early evening workouts. Those perks are listed below, but eventually, it comes down to keeping up with the workout commitment. If you’re not an early bird, then don’t force it.

Read on to find out the benefits of working out at specific times of the day.

Benefits of Morning Workouts

Working out first thing in the morning is beneficial (1). After waking up, the body has elevated cortisol and growth hormone levels, both of which are important for metabolism and aid in fat burning. You’ll probably want to keep your fasted workouts at a lower intensity if you start feeling fatigued midway through your training. Another benefit of morning workouts is that early morning exercising may shift your body’s clock earlier (2). You’ll be able to sleep better earlier at night.

Benefits of Afternoon Workouts

A lunchtime workout is an equally good choice, especially if you plan to push the limits and turn up the workout intensity. You’ve had a meal by then, and your blood glucose levels are higher than in the early morning fasted state. Our body uses blood glucose for high-intensity workouts. Afternoon workouts can give you a performance boost. Want more incentive to use your lunch break for activities. Here it is. Research suggests that people burn 10 percent more calories in the late afternoon and early evening (3). Who wouldn’t like that?

Benefits of Evening Workouts

Evenings are the most convenient workout time for many people. Early evening workouts are as good as afternoon workouts. I envy people who can work out between 1 p.m. and 6 p.m. Oxygen uptake rate is faster in the evening (4). Which means you can work out longer and more effectively. Evening workouts might make you less hungry too. A recent research study found that evening workouts over a period can reduce the hunger hormone ghrelin (5). This year I’m trying to schedule an early evening workout before cooking dinner. So, if the evening is the best time for you to get your workout in, go for it.

There’s really no wrong time to exercise. The quality and consistency of your workout are more critical than your training time. So, the most optimal time to work out is the one that you’ll consistently be able to keep.

References

1- Doi.org/10.1210/jcem.86.6.7566

2- Doi.org/10.1113/JP276943

3-DOI:10.1016/j.cub.2018.10.005

4- DOI:10.1080/07420520701420691

5-Doi.org/10.1113/EP087455

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