Is it bad to train on an empty stomach? To lose weight or train for sport, fasting should be done before the race

What to eat and whether to eat before training

Key highlights

  • The participating men were divided into sentences and asked to do a treadmill exercise at 10 a.m.
  • One set of them used to be served breakfast and another of them fasted – after they hadn’t eaten since the night before.
  • After the training, all participants received a chocolate milkshake recovery drink.

An army cannot march on an empty stomach, they say. But what about people who are into exercise or exercise routines? Should athletes or training participants have breakfast before the training session starts? Won’t they feel passed out if they haven’t stocked up on groceries that day? Remember, they fasted all night!

Professional runner’s website, The Run Experience, does not recommend attempting to refuel before a run. Discouraged from overeating (if you have to eat anything at all), they say, “Since this workout takes less than an hour, your body usually already has all of the energy it needs to work. Where does that energy come from? Glycogen is the main source of fuel for your body in this case. This is basically a supply of sugar or glucose that is stored in your muscles and liver. As you exercise, your body uses this energy to keep the engine running . “

What to eat and whether to eat before training

What about exercise routines? After a full night’s sleep and a morning without breakfast, would a workout be fair for the starved body? In a study by Northumbria University, published online January 24, 2013 in the British Journal of Nutrition, scientists sought to determine whether the known benefits of exercising after an overnight fast were undermined by increased appetite and increased food intake later in the day . So THREE Concerns existed:

  1. Could you exercise well on an empty stomach?
  2. Would that lead to binge eating or make-up starvation later in the day?
  3. What about total fat loss?

How was the Northumbria study conducted?

  1. Researchers led by Dr. Emma Stevenson, Gareth A. Wallis, Javier T. Gonzalez (then a PhD student), roped into 12 physically active male participants.
  2. The men were asked to do a treadmill workout at 10 a.m.
  3. One set of them used to be served breakfast and another of them fasted – after they hadn’t eaten since the night before.
  4. After the training, all participants received a chocolate milkshake recovery drink.
  5. Pasta lunch was served to everyone later and they could eat until “comfortably full”.
  6. Your energy and fat consumption at lunchtime was recorded and calculated.
  7. Burning energy and fat in the morning was also taken into account.

This was shown by the result:

  • The researchers found that all participants did well in their exercise routines. After all, the energy came from reserves and not from what they had just eaten.
  • It was also evident that those who exercised in the morning did not consume extra calories or experienced increased appetite during the day to compensate for their previous activity.
  • The researchers also found that those who exercised soberly burned almost 20% more fat than those who had breakfast before exercising.

This means that performing exercises on an empty stomach will provide the most desirable result for fat loss.

What to eat and whether to eat before training

A fellow Northumbria study researcher – Javier Gonzalez – with his knowledge of exercise and metabolism, said, “To lose body fat, we need to consume more fat than we consume. Some of this energy comes from existing fat when exercising after an overnight fast is carried out.

“Our results show that exercise later in the day does not increase appetite, hunger or food intake.

Dr. Emma Stevenson, Senior Lecturer in Sport and Exercise Nutrition and Associate Director of the Brain, Performance and Nutrition Research Center at Northumbria University, added, “This research is very important in providing practical food intake guidelines for those who exercise To Get Maximum Performance It needs to be emphasized that this is a short term study and we can only speculate on the longer term results of such dietary practices. “

According to TIME, training on an empty stomach can also have a downside.

Exercising before eating carries the risk of “bonking” – the actual sport term for lethargy or drowsiness due to low blood sugar. “You may feel tired or nervous and not be able to exercise as vigorously as if you had eaten,” Douglas Paddon-Jones, researcher in muscle physiology and professor of aging and health at The University of Texas Medical Department, told TIME . “A light amount of food helps you to get through the training session more comfortably and with more energy.”

It is especially important for older adults over 55 to eat something before exercising – especially when exercising in the morning. “All night long, our bodies make physiological adjustments to help us survive, and that includes breaking down to keep our blood sugar levels up,” said Nancy Rodriguez, professor of nutrition at the University of Connecticut. If you exercise in the morning before you eat, she tells TIME, your body continues to work in this “breakdown” state that can lead to muscle breakdown – a problem for many seniors.

The advantage of sober training:

According to a Harvard article, “When the body is fasting, there are several backup mechanisms that keep your muscles and brain getting the sugars they need for fuel. Then, during exercise, after your body’s supplies of sugar are depleted, the body draws on stored fat and converts it to sugar or converts protein from muscles to sugar. This has led to the hypothesis that exercise leads to faster fat burning when the body is already “hungry for sugar”.

“There is some research to support the idea that fasting exercise can burn more fat (than fasting exercise),” TIME quotes Douglas Paddon-Jones.

A 2013 study of 64 obese people found that fasting every other day – eating only 25% of their typical daily calories – during an aerobic exercise program resulted in greater weight loss than diet or exercise alone, TIME cited.

So the jury is not yet in agreement. While it can be good for weight loss (read Loss of Stored Fat and Sugar), exercising on an empty stomach can also eat away at the proteins stored in your muscles. In the meantime, if you need to eat before your workout, here’s some advice as it appeared in TIME.

Nutritional advice:

  • Again, adults over 50 must fast carefully before training.
  • If you want to eat before your workout, eat half a banana with a spoonful of peanut butter or a hard-boiled egg.
  • This gives you a boost of energy to keep your training session going.
  • Drink some water after exercising – but wait 60 to 90 minutes before eating.
  • You are trying to take advantage of your increased metabolism after a workout.
  • So if you can go without food for an hour or an hour and a half, you are maximizing fat burning.

* Advised Nancy Rodriguez, Professor of Nutritional Science at the University of Connecticut at TIME.

This, of course, is general advice. You should speak to a doctor or registered dietitian to come up with a plan that fits your specific needs.

Disclaimer: The tips and suggestions mentioned in this article are for general informational purposes only and should not be construed as professional medical advice. Always contact your doctor or professional healthcare provider with specific questions about medical matters.