Some people like to exercise in the morning before starting their daily routine. Still, they need to know whether to eat breakfast first and then exercise or exercise first and then eat breakfast. They want to know if there is a problem with exercising on an empty stomach. In this article, we have written everything you need to know about it.
Does exercising on an empty stomach lead to more weight loss?
It is assumed that exercising during starvation will cause your body to use stored fats and carbohydrates to produce energy due to the lack of new food sources. Thus, you will lose more weight.
However, exercising on an empty stomach causes your body to use stored proteins to provide enough fuel, essential for building and repairing muscles after exercise.
In addition, if your body uses stored fats to produce energy, it does not necessarily mean that you will burn more calories or lose more fat because, after a while, your body will adapt to new conditions, and to compensate for this fat-burning, fat. Saves more.
Is it safe to exercise on an empty stomach?
Some researchers favor exercising on an empty stomach but do not consider this method ideal. Exercising without consuming food can lead to losing crucial energy sources (protein) and reduced physical strength. Also, exercising on an empty stomach will not only make you feel starving, but you may also suffer from heartache. Blood sugar drops, and as a result, lightheadedness, dizziness, nausea, or shaking are other risks of exercising on an empty stomach.
Is it helpful to exercise on an empty stomach?
Although exercising on an empty stomach is not safe, there are several benefits that we have discussed below.
1. More fat burning
Researchers studied 12 men and found that they burn more fat when they exercise on an empty stomach. When you exercise on an empty stomach, the body does not have carbohydrates available to produce energy, so it goes to stored carbohydrates, and thus you burn more fat. Therefore, people who are overweight can lose weight faster by exercising before breakfast and achieve the desired result.
2. Eating less food
According to some research, people who exercise before breakfast tend to eat less after exercise. So, if you can’t control your appetite, this is a great way to curb it.
3. Prevention of nausea
Some people experience morning sickness when exercising in the morning. If you are one of these people, exercising on an empty stomach is ideal, and you can exercise without feeling nauseous.
What are the side effects of exercising on an empty stomach?
1. Not so impressive fat-burning
The body is so complex that it cannot be made to burn a lot of fat with simple methods, and fat burning in exercise before breakfast could be more impressive. This problem shows itself more when you do strength training; its aerobic type is low. It is possible to burn fat with aerobic and intense sports.
2. Non-occurrence of excess post-exercise oxygen consumption (EPOC)
Due to the EPOC phenomenon, the body consumes a lot of oxygen after exercise. It burns more calories even after the training is over. But this phenomenon occurs when you do at least 30 to 45 minutes of vigorous exercise. You cannot do so much activity with an empty stomach, and this beneficial phenomenon is easily lost.
3. Feeling extremely weak
You may feel weak and lethargic when you exercise before eating breakfast because your body does not have enough carbohydrates to provide energy. Also, if you want to do heavy exercise or lift weights, you must exercise on a full stomach.
4. muscle loss
The body needs enough fuel for exercise, and when it is lacking, it goes to the proteins in your body, and thus you gradually lose your muscles. Of course, people who are young and have good physical strength are less likely to suffer from this condition. However, ordinary people are prone to muscle loss and bone fractures.
So, you want to stay lean in addition to building muscle. In that case, there are better options than exercising on an empty stomach.
5. Slow progress in bodybuilding
The body cannot grow and become strong during exercise due to insufficient resources. This is why bodybuilders prefer to exercise after eating a meal. With this method, the speed of improving their physical strength increases.
6. Increased stress hormones
Exercising on an empty stomach stimulates the release of stress hormones such as cortisol. Of course, these hormones are good and cause fat burning and keep you alert. However, stress hormones slow down your progress in exercise. A high amount of cortisol causes more inflammation in the body. It slows recovery after exercise; ultimately, you cannot benefit from your sports activities.
There is a connection between high cortisol levels, high appetite, and increased fat storage in the body. When stress hormones rise, your food cravings become so intense that you can’t resist the food.
7. Unpleasant exercise
Refrain from exercising on an empty stomach to enjoy your exercise time. You can focus on your sports movements and enjoy them with proper fuel and energy. You’ll quit after a while if you don’t want your work. Therefore, it is better to eat before exercise to have a good performance.
What kind of food should we eat and when?
Your diet and whether you should eat before exercise should be determined by the type of activity you want to do. You don’t need to eat before doing light sports like yoga and walking. Walking with a full or empty stomach is not so worrying, and you don’t need a lot of energy and endurance.
However, before any activity that requires strength, energy, and endurance, or even if you want to exercise for more than 1 hour, it is necessary to consume adequate and suitable food.
Which foods improve sports performance?
You must follow a balanced diet with natural and nutritious foods to perform well in sports. Fruits, fresh vegetables, whole grains, and legumes are among these foods. Add nuts, seeds, and sprouts, a wealthy iron source, to your diet.
Suppose you plan to exercise after eating breakfast. In that case, you should choose easily digestible food rich in carbohydrates, fats, and proteins. Eat your meal at least 2 to 3 hours before exercise. Of course, if you are short on time, you can eat energy chocolates or fresh or dried fruits.
The critical thing to note is that the post-workout meal is just as important as the pre-workout meal. Because after exercise, you should eat food that will speed up your recovery. Therefore, half to two hours after workout, eat food rich in carbohydrates, healthy fats, and protein. You can consume soy milk, smoothies, sandwiches, energy chocolates, and yogurt. Also, remember to drink water before, after, and during exercise.
How should you plan your meals?
To get the most out of your sports activities, prepare foods that give your body the fuel it needs. Foods such as complex carbohydrates such as protein-rich oatmeal or homemade granola can increase your energy for aerobic exercise. At the same time, consuming low-fat proteins such as nuts and nut butter is great for keeping you fully active during practice.
last word
Exercising on an empty stomach may have some benefits, but it’s not for everyone. There are better ways to grow muscles and lose weight simultaneously. In addition, consult a doctor or a nutritionist before exercising on an empty stomach to ensure that this exercise is not harmful.
Our other recommendation is that whatever type of exercise you choose, remember to drink enough water. Dehydration exposes your body to deadly risks.
Indeed, if you have any experience in this field, we will gladly share it with you.
