Many people who do sports ask, "Should the exercise be done while hungry or full?", "Does sports on an empty stomach burn fat?" Curious about the answers to questions like: I will clarify this issue with this article.
Actually, if you have heard of concepts such as "fasting cardio" or "fasting cardio", I can state that you are a little more knowledgeable about this subject. Because fasting cardio is a well-known topic in the fitness world.
Exercising on an empty stomach is known as fasting cardio. One group argues that this trend is the fastest and most effective way to lose fat, while another group does not believe it is true. At this point, of course, the most important thing is to examine the studies and interpret the results correctly. The most accurate interpretations on this subject will be made by the experts. As a nutritionist, let's deepen the subject in direct proportion to the studies.
What's Your Goal: Lose Weight or Burn Fat?
Doing sports on an empty stomach is more beneficial because of the use of fat stores for energy while doing sports. It is believed to provide excess fat and weight loss. The theory is that when you exercise on an empty stomach, your body uses stored fat and carbohydrates for energy instead of the food you recently ate, resulting in higher fat loss. So, does exercising on an empty stomach really burn fat? While some studies support this theory, others reject it.
A study that revealed that morning exercise on an empty stomach after 8-12 hours of sleep burns more fat, suggests that doing sports in this way forces our body to rely on the glycogen and fat we have stored. Other studies that have found results in this direction state that carbohydrate deficiency stimulates genes that control fat oxidation. Thus, you burn more fat by exercising on an empty stomach, but morning exercise on an empty stomach may not be safe for everyone. If you have particularly challenging fitness goals, it may even prevent you from reaching them.
The results are conflicting, though. Some studies say that exercising on an empty stomach does not make a difference in fat loss. A 2018 study revealed that doing sports on an empty stomach does not burn more fat, and it actually burns less fat than people who take protein and carbohydrates before exercise. last year i Similarly, a literature review did not find a relationship between hunger and increased fat oxidation. revealed no difference. Within this important study, participants' body weight, body fat percentage, and waist circumference were measured over four weeks, showing that both groups had lost body weight and fat mass at the end of the study. This is because of our body's ability to regulate its fuel supply. Exercising on an empty stomach allows you to burn a large amount of fat. Your body then compensates for this by reducing fat burning. Instead, it uses more glucose throughout the day.
However, exercising after a meal can increase your energy and performance. Working on an empty stomach does not mean that your body will necessarily use fat stores for fuel; It can also use the stored protein as fuel. This leaves your body with less protein after exercise than is needed to repair muscle and increase muscle mass. Also, using fat for energy doesn't mean you'll lower your overall body fat percentage or burn more calories. Because your body can get used to constantly using fat reserves for energy and start to store more fat than usual. You may be experiencing symptoms such as: For those who have such digestive problems, it may be ideal to do sports on an empty stomach. However, in long-term training, it can also cause your performance to decrease. Although your body can use fat stores as fuel, this is unfortunately not sustainable. When you exercise on an empty stomach, you may tire more quickly and have less endurance as important tissues in your muscles, such as protein, are used for energy. Activities that require strength and speed require eating before exercise.
In addition, blood sugar is already low in the morning due to night-time hunger. Starting a strenuous workout in this way lowers blood sugar levels. It may cause you to feel dizzy, nauseous or trembling.
There is also a situation that should not be overlooked. Normally, cortisol levels reach their highest point during the day in the early hours of the morning. High levels of cortisol stimulate the breakdown of proteins in the muscles. A study in 2015 showed that morning exercise on an empty stomach raises cortisol levels even more, so muscles can be adversely affected. while showing that it can cause fatigue in a short time and reduce endurance; states that hunger improves performance for those who will do aerobics. You may not need to recharge beforehand for light or low-impact exercises like walking or beginner yoga. However, it would be better to eat before exercises that require strength, energy and endurance.
If you want to exercise on an empty stomach; choose moderate to low intensity exercises. Remember that your lifestyle, especially your diet and habits, plays a bigger role in weight gain or loss than the timing of your exercise program. Listen to your body. You can find the right one for you in this way.
If you have decided to eat before sports; You need to follow a healthy and balanced diet. Choose easily digestible snacks containing carbohydrates, proteins and fats approximately 2 to 3 hours before exercise. Whole wheat toast, cereals, bananas, apples and yogurt are some of them.
After you finish your exercise; Within 30 minutes to 2 hours you need to eat foods containing carbohydrates, protein and fiber. You can choose foods such as vegetable and chicken/turkey sandwiches made from wholemeal bread, oatmeal, yogurt + fruit, and smoothies.
In both cases, pay attention to adequate fluid intake before, during and after exercise to avoid dehydration.
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