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Fasting training has its supporters and opponents. The former claim that both aerobic and strength training on an empty stomach is too much effort for the body. Others, on the other hand, argue that morning training without breakfast accelerates weight loss and allows you to achieve better sports results. Which side is right? Read about the effects of strength training and cardio training on an empty stomach and whether it is worth exercising without a meal if your goal is to lose weight.

Onfasting trainingwe most often decide because we heard that it will help us achieve the desired goal, e.g. it will strengthen the effects of cardio training or weight training, or help us lose faster unnecessary kilograms. We also often decide tofasting trainingfor practical reasons: we live in a constant hurry, in the afternoons and evenings gyms are full of people exercising, andfasting trainingshortly after waking up it is easier for us to do, because in the morning we don't have to do many things yet.

Find out whether it is worth training on an empty stomach and how the morning exercises will prove useful in the period of weight loss or building muscle mass.

Fasting training and slimming

It is often emphasized that fasting training has fat burning properties. Proponents of this thesis argue that adipose tissue will become the main source of energy after an overnight fast for an organism in which little glucose circulates. It is worth remembering, however, that when training after a meal at around 70 percent of the maximum heart rate (HRmax), energy will be burned from fatty acids from various sources: intramuscular fat, free fatty acids circulating in the blood, as well as from carbohydrates (free blood glucose and glycogen and hepatic). Fasting training, on the other hand, causes the body to create glucose from proteins thanks to the process of gluconeogenesis. The proteins we use in fasting training come from our muscles. So we will burn fat, but at the same time cause greater catabolism (muscle breakdown) than during standard training. It is worth adding, however, that after training on an empty stomach, the body's anabolic response will also be greater than in the case of training after a meal.

Before training on an empty stomach, and immediately after waking up, drink a glass of water with lemon, green tea ora cup of coffee.

Research published in the "International Journal of Sports Medicine" confirms that training on an empty stomach burns calories more efficiently than training after a meal1 . The women participating in the experiment were divided into two groups - those who did not eat anything before the training burned 94.3 kcal during the 60-minute effort, while the women exercising after the meal lost 71.6 kcal at the same time.

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What to eat after training on an empty stomach?

It is very important to eat a wholesome meal after training on an empty stomach, which will provide the body tired with morning training with the right dose of energy. The post-workout meal on an empty stomach should not be eaten earlier, but not later than 30-60 minutes after exercise, and should consist primarily of carbohydrates, which allow replenishing the muscle glycogen stores depleted after fasting training. Include proteins and simple sugars in your post-workout meal. Examples of meals ideal for consumption after training on an empty stomach are, for example, porridge with chicken and vegetables, fish with salad, fruit shake with buttermilk.

Fasting aerobic training

Researchers from the University of Sydney conducted an experiment with students of both sexes who did not regularly train2 . The students were divided into two groups - the first group ate a meal consisting of cereal products (1.5 g of carbohydrates / 1 kg of body weight) and consumed a carbohydrate supplement before training, the members of the second group did not eat anything before training, while each group could consume water at any time. quantities. Students exercised on a stationary bike - 5 times a week for a month. It found that after the end of the experiment, the group of people exercising without a meal had a significant increase in aerobic capacity - by 10 percent, and in the group who ate before training - only by 2.5 percent. Exercising without breakfast also accumulated 3 percent more glycogen. However, the researchers themselves made a reservation that their experiment was not sufficient to conclusively conclude that fasting cardio training brings only benefits.

Nevertheless, when it comes to fasting training, cardio training is the most recommended in its context. In the morning, our body uses the most fat to generate energy, and after, for example, a run at dawn, we are better oxygenated and full of enthusiasm to act. Morning cardio training is also usually not as demanding as weight training or reduction.

When going for the morning runs, remember not to run for less than 20 minutes and not more than 80 minutes. Only after 20 minutes our body will switch toburning glycogen to burn fat, but training longer than 80 minutes may be too demanding without breakfast.

Important

If you are planning an intense and prolonged morning cardio exercise, it is better to eat breakfast before it. Especially if you do not want to lose muscle mass at the same time - an intense run may mean that due to the low content of glycogen in the body, it can also use proteins as a source of energy.

Fasting strength training

Fasting training for muscle gain

When we wake up in the morning, as we have not eaten anything for at least a few hours, catabolic processes occur in our body, accompanied by an increase in the level of cortisol, known as the "stress hormone". We feel full of energy, and this energy comes from catabolic processes. Muscle tissue breaks down because it lacks glycogen, which is the source of energy for action. Fasting training enhances this process, which causes a slower metabolism, greater fatigue, and above all, achieving a goal opposite to the intended one - loss of muscle mass.

Therefore, it is emphasized that people who want to build muscle mass should not start training on an empty stomach - it is advisable to provide the body with the necessary anti-catabolic ingredients in the form of supplements. Among them, it is worth mentioning branched chain amino acids and simple carbohydrates. For example, a whey protein shake with a small amount of carbohydrates will be a good idea.

However, even with the use of supplements, fasting training during the period of building mass is not recommended - we start it with depleted stores of muscle glycogen, and this definitely makes it difficult to exercise with heavy loads necessary to build strength and muscle mass .

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Fasting training for reduction

More good is said about fasting weight training during the reduction stage. Why? When we exercise without a previous meal, the body begins to use fat as the main source of energy for the muscles. After a night of sleep, the level of insulin in our body is low, but the level of glucagon increases significantly - a hormone produced by the pancreas and responsible for the secretion of sugar into the blood andfat burning. This state of affairs leads to the oxidation of fat stored in the body, and thus - to fat loss.

However, if you decide to exercise on an empty stomach during the reduction stage, remember to consume a correspondingly larger amount of carbohydrates (preferably in the evening) (preferably in the evening) (they should account for about 50 percent of the caloric value of the meal), which will provide the muscles with energy for even many hours after eating dinner. The right amount of amino acids is also important - consume up to 10 grams of BCAA about half an hour before training. Thanks to this, you will protect your muscles from catabolism.

Fasting training: contraindications

The willingness to carry out training on an empty stomach is always worth consulting with your doctor, trainer, dietitian. You should definitely give it up when after the first training sessions on an empty stomach you feel dizzy, nauseous, and much more tired than after training after a meal. Fasting training is recommended for people who have been physically active for at least six months and only with the proviso that a meal is eaten within an hour after it.

Fasting training: effects

For years, research has been conducted on a greater or lesser intensity of training on an empty stomach than after a meal. However, the results are inconclusive: most often, both types of training bring similar effects, and if there are differences, they are not very large. However, it is emphasized that fasting training can be indicated for people who want to lose weight or as cardio training, because its effect is fat loss, caused by lower insulin levels in the morning and higher cortisol levels. When training on an empty stomach, the body uses more fat as fuel than when training after a meal. On the other hand, the effect of cortisol and catecholamines may be the breakdown of muscle tissue, so training on an empty stomach is not recommended for people working on their muscle mass. It is worth adding, however, that the effectiveness of fasting training is largely an individual matter.

Worth knowing

When is it worth doing fasting training?

  • When you want to reduce your body fat.
  • When you are training low or medium intensity.
  • When you don't have much time for training and only in the morning you can find it in your daily schedule.
  • When you feel good training in the morning and without a meal.
  • When you want to wake up before later - more intense - training.
  • When you want your body to draw as much energy as possible from fats, releasing more fat-burning hormones.

Sources:

1. Access to research at: https://www.ncbi.nlm.nih.gov/pubmed/3410632

2. Access to research at: https://www.ncbi.nlm.nih.gov/pubmed/20452283

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