You’ve probably heard the old adage that warns against jumping into the pool right after eating. Though it’s probably alright to swim after a meal, you may want to wait at least 30 minutes to avoid muscle cramps.But just how long should you wait to go for a run or lift weights after eating? Here’s what dietitians recommend to properly fuel for your workout.

According to Melissa Rifkin, a registered dietitian and owner of Melissa Rifkin Nutrition in New York City, eating before a workout is critical to perform your best. But what that looks like will depend on the type of workout and size of your meal. 

There are a few common rules of thumb you should follow. Basically, the bigger the meal, the more time you should wait to work out, says Amie Rowe, a registered dietitian based in Raleigh.

“Eating a heavy meal immediately before a workout can cause GI discomfort—like bloating and cramping—and will not result in optimal performance due to competing demands between your muscles and digestive system,” Rowe says.

Instead, Rowe recommends eating a low-fiber snack about 30 to 45 minutes before engaging in short, vigorous exercises like high-intensity interval training or weight-lifting.

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These easily digestible carbohydrates will break down quickly to provide fuel: bananas, nut butter on toast, yogurt and granola, or energy bars.For high-endurance activities like running or swimming,

you’ll need to store up more energy longer before your workout. Rowe recommends a mix of carbohydrates and protein two to three hours before exercise, such as a whole wheat bagel with peanut butter or yogurt with fruit.