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When working out on an empty stomach, your cortisol levels go up and your body starts burning muscle tissue. It means that you may end up losing any muscle mass you may have acquired after strenuous training.
In general, it’s recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded. The exception is if you’re running a long distance or doing a high-intensity run.
However, working out after eating may give you more energy and improve your performance. Read on to learn the benefits and risks of working out on an empty stomach, plus suggestions for what to eat before and after exercise.
Research from 2016 points to the benefits of working out in a fasted state in terms of weight management. The study among 12 men found that those who didn’t eat breakfast before exercising burned more fat and reduced their caloric intake over 24 hours. Some research dispels this theory.
How to speed up recovery after workout?
Certain foods can improve and speed up your recovery after training. Eat foods containing carbs, protein, and fiber within 30 minutes to 2 hours of finishing your workout. Healthy proteins can boost your immune system and speed up wound healing. Foods that contain vitamins C and D, zinc, and calcium are also beneficial.
This is necessary to maintain blood glucose levels needed to continue moving.
Stay hydrated before, during, and after exercise by drinking water, sports drinks, or juice. Smoothies and meal replacement drinks can help you increase your fluid intake, too.
If you decide to eat before working out, choose an easily digestible meal containing carbohydrates, proteins, and fats.
This leaves your body with less protein, which is needed to build and repair muscles after exercise. Plus, using fat as energy doesn’t necessarily mean …
While there’s some research to support working out on an empty stomach, it doesn’t necessarily mean that it’s ideal. When you exercise on an empty stomach, you may burn valuable energy sources and have less stamina. Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky. Another possibility is …
This is believed to help with weight loss. However, working out after eating may give you more energy and improve your performance. Read on to learn the benefits and risks of working out on an empty stomach, plus suggestions for what to eat before and after exercise.
Why is working out on an empty stomach bad?
One of the biggest problems with working out on an empty stomach is a lack of energy. If you felt tired, you would probably not be able to exercise as intensely as you would under normal circumstances. As a result, you would burn fewer total calories and, consequently, fewer fat calories.
Using the same example as above, if you are burning half of your calories from fat, you would burn 151 fat calories by jogging versus only 78 fat calories by walking. Again, higher intensity wins out for burning fat.
Listen to your body. If you find that certain foods or too much food makes you feel nauseous or “heavy” while you exercise , experiment. Aim for a small meal containing protein and complex carbohydrates. Before starting any diet or exercise program, always consult with your physician and qualified nutrition and exercise professionals.
Using the same example as above, if you are burning half of your calories from fat, you would burn 151 fat calories by jogging versus only 78 fat calories by walking. Again, higher intensity wins out for burning fat.
If that same person lowered the intensity and walked for 30 minutes at 3.5 mph, he would only burn 157 calories. Being able to exercise at a higher intensity would help that person burn an additional pound per month.
The more muscle you have, the more calories you burn throughout the day. When you exercise on an empty stomach, your body will take protein from your muscles to use for fuel. Even if that percentage is relatively small, it can be detrimental to losing weight and burning fat.
What to eat when you have a full stomach?
Some suggestions include: steel-cut oatmeal; apple slices; carrots with hummus; whole-grain cereal such as Cheerios ( no milk); almond butter on whole-grain toast; or an omelet with whole-grain bread. Keep the portion size small, since working out on a full stomach can make you feel nauseous.
The Rumor: Working out on an empty stomach burns more fat. I usually run in the mornings, often going from a coma -like sleep to 80 percent of my maximum heart rate in the span of 15 minutes. For a long time, I did this on an empty stomach.
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