Will working out in the morning increase my metabolism throughout the day?

Dear Reader, 

While the answer to your question is complex, one thing is certain—exercising increases your metabolism, and listening to your body can help you make the most out of your workouts. Read on for a breakdown of what metabolism is, how the timing of exercise and food influences it, how post-workout calorie burn works, and ways to optimize your metabolism. 

What is metabolism? 

As you go about your day—breathing, moving, and thinking—metabolism is constantly at work. It encompasses all the chemical processes your body uses to convert the food and drinks you consume into energy. While these processes burn calories, other changes in your body occur too. When it comes to exercising, metabolism mainly involves the muscle and fat contents of your body, and other systems and organs like the liver, heart, and pancreas.  

Does the time of day you exercise influence metabolism? 

There’s no clear evidence that working out in the morning increases metabolism more than exercising at other times. Some studies show that exercising in the afternoon, however, increases metabolism more than exercising in the morning. This is because your body temperature peaks in late afternoon and early evening, so your muscles are more ready for exercise.  

Beyond exercising itself, other factors also influence the effect of exercise timing on metabolism. For example, if you exercise in the morning before work, school, or other responsibilities, it might be easier for you to build an exercise routine, thereby facilitating more frequent metabolism boosts. 

Does exercising with or without eating influence metabolism? 

Carbohydrates (also known as carbs) and fat are two main sources of fuel for your body. When you exercise without eating a meal—which typically has carbs—your body breaks down fat to provide energy. However, this isn’t directly translated into long-term body fat loss. 

Eating after exercising is important for facilitating body recovery, which allows it to grow more muscles, especially after exercising without eating beforehand. Protein and carbs are among the most essential ingredients to consume after a workout in order to help with these processes. 

Can you continue burning calories after workouts? 

Yes! This is known as the afterburn effect, or excess post-exercise oxygen consumption (EPOC). After workouts, your body continues to use calories and oxygen to help itself recover. This can last anywhere from 15 minutes to 48 hours after working out. High-intensity interval training (HIIT) and strength training can increase the afterburn effect more than other types of exercise. This is because they require more oxygen during workouts, so the body also does more to recover. 

What are other factors that influence metabolism? 

In addition to workout timing and food consumption, other aspects of your life can interact with the metabolic effects of workouts in important ways. These include: 

• Sleep: Healthy sleeping habits are important. Being sleep-deprived can slow down your metabolism and increase fat storage by increasing insulin production.  
• Stress: Stress may lead your body to release cortisol, which signals it to enter survival mode and minimize other processes, which include metabolism.
• Food choice: Certain foods can boost your metabolism through diet-induced thermogenesis (DIT), which means your body uses more energy after consuming these foods. Such foods include protein, unrefined carbs, caffeine, and green tea. This effect is higher in the morning than evening, so having bigger meals during the day can help you burn more calories.  

Is there anything else to consider when deciding when to workout? 

When to exercise and whether to eat beforehand all comes down to your personal preference. Some additional questions that you may consider asking yourself when building your exercise and eating plan are: 

• What are your primary goals for exercising? Is it to burn calories, grow muscle, or something else, like improving your mood or creating a routine?
• What time of day are you most likely to exercise and make it a routine?
• How were your past experiences with eating before or after exercising?  

• Did you feel better exercising at certain times of day? 

At the end of the day, any type of exercise or movement is generally great for your metabolism and overall health. That said, everyone’s body is built differently, and there’s no gold standard for exercising. If you’re interested in exploring further, you may consider meeting with a registered dietitian or a personal trainer for more individualized support.  

Good luck and keep moving!