Scientific Comparison: When Is It Better to Exercise and Why
✅ Higher Performance. Body temperature is highest at 16–18 h — muscles are more elastic, strength is 5–10% greater.
✅ Better Coordination. Reaction time and motor skills are best in the afternoon. Ideal for technical sports.
✅ Lower Injury Risk. Muscles and joints are already "warmed up" after the day's activity.
✅ Stress Relief. After a workday, a workout is a great way to relieve stress and switch off.
Can interfere with sleep if training is too late. Social commitments more often take precedence over the evening workout. Gyms are often overcrowded from 17–19 h.
17:00 — A light snack (fruit, nuts). 17:30–18:30 — Workout. 18:30 — Protein shake + carbohydrates. 19:30 — A full dinner. 22:00–22:30 — Sleep (at least 3 hours after the workout).
Yes, if you recover. Professionals often train 2 times per day. For amateurs, one quality workout is enough.
There is evidence of 20–30% higher fat oxidation, but daily calorie deficit is more important. Do what is more convenient.
If you have no commitments, when do you naturally go to sleep? The MEQ questionnaire online can help determine it accurately.
Want to learn more? We recommend these sources:
📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.
: Sports nutrition and training literature in Lithuanian and English.
🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.
⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.
In summary — the most important things are consistency and an individual approach. What works for one person may not suit another. Listen to your body, experiment, and discover what works best for you.
Remember that results don't come overnight — be patient and consistent. Good luck on your sports journey! 💪