Is it advisable to practice sports on an empty stomach?
You wake up early in the morning to go for a run before going to work, but you are wondering whether to have breakfast before or not… Have you ever wondered?
Doing sports without having breakfast, that is, fasting, is an increasingly widespread practice ... But is it beneficial for our body? We get you out of doubt in this post. Keep reading!
The body's energy sources
When we do physical exercise, we need to provide energy to our muscles in a much more intense way. The base of this energy comes from three sources: proteins, carbohydrates and fats.
Carbohydrates break down quickly into glucose, the body's preferred source of energy. Glucose travels through the blood and is stored as glycogen in muscles and in the liver.
When muscle glycogen stores are low, our muscles need to continue to obtain an energy supply (glucose) from other sources. The body begins to burn the fat that we have accumulated in the adipose tissues of the body. For this reason, training on an empty stomach is intended to force the body to use fat as an energy source.
When we talk about 'training on an empty stomach' we mean not eating during the night and skipping the first meal of the day: breakfast. That is when the levels of our energy reserve (glycogen) are lower and fat is burned easily.
However, although training on an empty stomach accelerates the burning of fat, its benefits in our body have not yet been confirmed. In addition, playing sports on an empty stomach has a number of drawbacks ...
Consequences of fasting training
Fasting to deplete your glycogen stores and use fat for energy can have negative effects on your training, such as the ones listed below:
• Fatigue
• Headache
• Unusual exhaustion
• Dizziness
• Weakness
• Nausea or vomiting
Less effective workouts, since relying on fat as an energy source can limit your ability to perform high intensity activities.
Tips for training in the morning
Since training on an empty stomach has not been proven to help you lose weight, don't skip breakfast (the most important meal of the day!) And take note of the following tips:
• Drink fluids before training: it is recommended to drink at least 300 ml of water, juice, milk or tea.
• Eat something light that contains carbohydrates (bread, cereals, nuts) and protein (dairy, cooked ham or turkey) to increase the liver's glycogen stores, and thus help muscle growth and repair.
• When you finish your training, you should eat again to fill the glucose reserves and promote the recovery of the muscles. For example, you can have a fruit or oatmeal smoothie, which in addition to being rich, is very healthy.
• Also, do not forget to drink about 300 ml again to replace what you have lost during exercise and increase your fluid reserve.
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