What is better: evening or morning training

It is wonderful to see the world wake up. To finish your training, before the delusion of the day begins.

I prefer to do my training in the morning. During one of these trainings I wondered if these morning trainings have a good effect?

Which time is better to train: morning or evening?

The answer to this question can be found in 3 elements that are important to me:

  • Hormone levels
  • Don’t put it off today
  • Cooldown

Hormone levels

Adrenaline and cortisol are hormones that you make extra in stressful situations. In case of danger, these hormones make you ready to fight or flight.

Your heart rate increases, the sugar absorption in your muscles improves. Your body gives priority to your muscles instead of your gastrointestinal system. After a night’s sleep, the hormone level is different than after a long day’s work. The level of cortisol is highest in the morning.

What does this mean for your performance?

Biologically speaking, you are more ready to perform in the morning. The cortisol allows you to better absorb sugar in your muscles and increases your heart rate. Your muscles are supplied with fuel and oxygen. Ideal for your training.

To maximize the potential of a morning training, make sure you eat an easily digestible breakfast/snack. After a night’s sleep, your energy supply is exhausted. Fill it up quickly, for example by eating a banana.

Don’t put it off today

There are days when you don’t want to leave your bed in the morning. It’s raining, dark and cold. Or the night before you were out a bit too late. You decide to train in the evening.

But after a busy day’s work there are household chores waiting for you. You are happy when you are sitting down after completing those chores. No training then. For me this is a recognizable scenario.

Train before the world wakes up and nobody bothers you!

Rising sun, whistling birds, fresh air. And all of that before you go to work. I love to take this time for myself. The rest of the day I don’t worry about my training anymore. It’s already finished. Let the rest of the day come now!


During your training, your adrenal glands produce adrenaline. This is in response to your effort. It accelerates your heartbeat and breathing. You are alert and concentrated. After a workout your body temperature is higher and the adrenaline keeps you awake. In order to fall asleep quickly, it is best to lower your body temperature.

It takes 1.5 hours for your body to come to rest after exercise.

After an evening’s training, get enough rest before you actually go to bed. Do your training early in the evening. Take a shower. Fill up your energy and fluid supply with a good meal or a healthy snack. Make sure you stretch well to relax your muscles.

Tired yet happy, get into bed for a good night’s sleep.

From a performance standpoint, there is no difference between a morning and evening workout for people like you and me. It is more important that we exercise regularly. Whether this is in the morning or the evening.

What is important to know if the implications on your body.

Morning training needs some light fuel and hydration. Followed by a good breakfast after your exercise.

Evening training means your body needs time to really calm down after an effort. So don’t train too late in the evening. It affects your sleep and thus the recovery of your effort.

The next day you want to train again, don’t you?

Tips for morning trainers

  • Prepare your material the evening before
  • Stretch after your workout
  • Drink one or two glasses of water before you go out
  • Go out fasted, or with just a light snack beforehand
  • Eat a decent breakfast after

Tips for evening trainers

  • Stretch after your workout
  • Avoid caffeine-containing drinks. So pay attention to the ingredients of your recovery drink.
  • Take a hot shower or a hot bath after your workout. This will cool down your body faster.
  • No heavy meal after your workout
  • Don’t go to the gym too late. Remember the 1.5 hours of rest before you sleep.

What are your experiences with training in the morning or evening?

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