- Running on an empty stomach and burning fat
- Disadvantages of running on an empty stomach
- Running after breakfast
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Running on an empty stomach or after breakfast? When is it better to run? Some professional athletes start their day not with breakfast, but with a run. Apparently the so-called exercise on an empty stomach allows you to burn fat more effectively. However, is it safe for jogging enthusiasts to jog in the morning before a meal? Check which is better: jogging on an empty stomach or after breakfast?
Fasting joggingis popular with people who want to lose weight. They believe that running on an empty stomach speeds up the reduction of body fat and helps you lose pounds. Many people also run on an empty stomach because when they get out of bed they don't feel like eating anything or have too little time to prepare their own meal.
But does such a strategy really pay off? Or maybe it brings the body more harm than good?
Running on an empty stomach and burning fat
It is assumed that in the initial phase of exercise, the body draws energy mainly from glycogen stored in large amounts in the muscles and liver. After a period of about 20 minutes, when glycogen reserves begin to deplete, the body gradually begins to obtain energy from adipose tissue.
The body draws energy differently when runningfasting . After a night of sleep, the level of free fatty acids in the body is quite high, and the concentration of glycogen in muscles and liver is low. Therefore, in the morning the body uses up the "fuel" in the form of sugars very quickly and is forced to draw energy from adipose tissue. Researchers from the University of Northumbria in the UK have found that people whorun before breakfastburn 20% more fat than people who do jog exercise after breakfast.
Disadvantages of running on an empty stomach
During intense, or anaerobic, fasting exercise, the body begins to burn hard-earned muscles. On the other hand, triglycerides stored in adipose tissue have little or no share in the total energy expenditure, because the body is not supplied with the right amount of oxygen that would facilitate their burning. It is associated with a decline in efficiency, rapid fatigue and impaired concentration. Therefore,intense exercise before breakfast may end in an injury or evenfainting!
The effect of cortisol is also important - a hormone that is activated in the morning and is present in the bloodstream in significant amounts at this time. Cortisol has anti-anabolic properties, i.e. it contributes to the increased breakdown of muscle protein into amino acids, which it uses as a source of energy.
Therefore,if you want to run on an empty stomach, do a low-intensity workout , e.g. jog. Make sure to get up at least half an hour before running and warm up for 5 minutes. Drink at least half a glass of water, preferably highly mineralized, as soon as you wake up. You can also afford a glass of water with a lemon slice to refresh your body.
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- Treadmill training - how to exercise on the treadmill to lose weight?
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Running after breakfast
Running after breakfast seems to be a better solution. It's best to start running an hour after eating breakfast. During this time, the stomach will begin to digest food and give energy to the body. Ideally, eat a light snack such as fruit (banana or apple), a slice of whole grain bread with ham, lettuce leaf and a slice of tomato. You can also afford a muesli bar.
Such a light meal eaten before training plays a huge role in the proper functioning of the body during exercise. When you eat breakfast, you send a signal to your brain that you have the strength to run. Eating a low-calorie (approx. 250-300 kcal) meal before running gives a better slimming effect than running on an empty stomach, because you are able to run a longer distance, and the longer you run, the more calories you burn.
- What to eat before and after training?
- Runner's diet - rules and a sample menu for an amateur runner
- Post-workout meal - sample recipes
WARNING!
Under no circumstances should you run immediately after breakfast, especially after a hearty breakfast, as it will be heavy in your stomach. In extreme cases, it can even lead to nausea and vomiting.
About the author
Monika Majewska A journalist specializing in he alth issues, especially in the areas of medicine, he alth protection and he althy eating. Author of news, guides, interviews with experts and reports. Participant of the largest Polish National Medical Conference "Polish Woman in Europe", organized by the Association "Journalists for He alth", as well as specialist workshops and seminarsfor journalists carried out by the Association.