If you've been wondering if it is better to exercise on an empty stomach, before eating breakfast, or having breakfast then having your workout, I will review it here.
For years we have been told that breakfast is the most important meal of the day and that you need to eat a good nutritious breakfast to have the best workout. But is it really true? These are some of the benefits of exercising on an empty stomach, which means that before breakfast or whatever your first meal of the day is if you do an intermittent fast like me.
Fasting exercise improves glucose and insulin levels, reducing the risk of insulin resistance and type 2 diabetes;
As I explain in Today is Still the Day, fasting exercise is particularly effective for fat loss because it reduces both the total body weight and the percentage of body fat. Exercising after eating only reduces body weight;
It reduces food intake for the rest of the day, resulting in a general energy deficit of around 400 calories;
It can increase the production of growth hormones and testosterone, which prevents depression and optimizes tissue regeneration;
People who skipped breakfast and exercised on an empty stomach had better working memory in the middle of the afternoon and reported less mental fatigue and tension later in the day than those who ate cereals before you exercise.
It helps prevent depression.
Exercise and fasting together cause oxidative stress, which helps fight muscle aging.
So I think it is safe to say that if losing fat and improving muscle health is your primary goal, exercising on an empty stomach would be the way to go.
Another great advantage is that exercising while fasting for more than 14-18 hours (which you could do if you practice intermittent fasting) is likely to activate as much autophagy as if you were to fast for two or three days. by increasing AMPK, NAD + and inhibiting mTOR. Autophagy is the process by which the body cleanses damaged cells to regenerate newer, healthier cells. It occurs during a prolonged fast.
So should you never eat before exercising? It is not suitable for everyone. It depends on your age, your last meal, whether or not you are pregnant, medication use, medical history, level of fitness, metabolic flexibility, and the type of training you are doing. If you feel faint, dizzy, nauseous, or dizzy, you should probably eat something before you exercise. By the way, I wouldn't recommend a bowl of cereal. A light protein meal such as a small whey protein shake is a good option.
As with everything, it's always best to listen to your body and use wisdom to find what works best for you.
Do you eat before exercise or do you exercise regularly on an empty stomach?
Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a “3-D life program” to help her clients in training achieve vibrant and complete health: mind, soul, and body. Visit his website at https://www.threedimensionalvitality.com for more information on the "3-dimensional life program", his book, Today is Always the Day, as well as the training modules it offers. Sign up for your free monthly newsletter and weekly emails.
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