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Dear Sree,

Studies have shown that more injuries happen in the morning and particularly early in the morning, than in the afternoon, particularly the late afternoon.  The reason is as you say, the muscles and connective tissue tend to be more flexible due to increased circulation and relaxation.  This is due primarily to a rise in body temperature that takes place in each of us on a daily basis.  It is important to note, however, that this does not mean you will become injured by working out in the morning.  Millions of people do so without injury.  It means, however, that although a proper warm up is always important, it is even more important for morning workouts.

Exercise is only a part of our lives and in order to be an effective, consistent and beneficial part it must fit in balance with everything else we do.  In a nutshell, that means the best time to workout is when you can.  It is far better to workout in the morning when it works for you than not at all, or inconsistently.

If you are going to eat a full meal before a workout, the three hour rule is probably a good one.  Not only does a full meal right before a workout create discomfort and distraction during a workout, it requires blood to aid digestion that might otherwise be flowing to the muscles doing the workout.  But if you are going to work out in the morning, a small meal an hour before the workout will be fine.  The muscles probably don't need the nourishment as they have absorbed energy from meals you had the day before.  However, a snack may balance your blood sugar during the work out and therefore make the end of the workout easier both mentally and physically.

A meal containing protein and carbohydrate directly after a workout, either weights or aerobic, will increase the speed of recovery and improvement.

Good luck and have fun.

George Dixon, MD