Should I Work Out On An Empty Stomach?
When you only have a short amount of time to fit in a workout in the morning, working out on an empty stomach may be the only option. However, one of the primary reasons that this trend in exercise remains popular is that exercising on an empty stomach can burn more fat than exercising after consuming meals. It has been "confirmed" by scientific research. So, what exactly are people debating? To put it simply, it's not easy. First, let's have a look at how the body gets its energy to perform the exercise.
The science behind quickly conducted workouts
Carbohydrates, lipids, and proteins are the three macronutrients that the body uses as its primary sources of fuel whenever it engages in physical activity. It doesn't take long for carbohydrates to be converted into glucose, which is the body's preferred source of energy. Glucose is carried through the circulatory system and is eventually stored as glycogen in the liver and muscles. It supplies a rapid amount of energy and is necessary for tasks that require a high level of exertion. The fact that glycogen reserves are in relatively short supply makes them essential for workouts performed while fasting. After abstaining from food for 12 hours, glycogen levels in the body, most noticeably in the liver, are much lower. Because there are fewer carbohydrate energy sources available, the body responds by burning more fat. And this is the evidence. When compared to exercise performed after a meal, a number of recent studies found that exercising while in a state of fasting increased the amount of fat burned both during and after the workout. In spite of the fact that both groups consumed the same number of calories, individuals who exercised before eating were able to reduce their body fat percentage more than those who worked out after eating. The fasting period lasted for 29 days.
Research has found a correlation between exercising on an empty stomach and improvements in VO2 max, which is considered the gold standard for measuring aerobic fitness, as well as improvements in cycling performance. Skipping breakfast is the equivalent of a particularly effective fat-burning workout.
Even while "science has demonstrated" is a badge of approval for working out on an empty stomach, there are a number of repercussions that you should consider before engaging in this practice.
BONKING
Bonking, often known as "hitting the wall," is a surefire way to have a bad workout. When your body's glycogen stores are depleted, you may experience a quick onset of exhaustion and a drop in energy levels. This phenomenon is known as "bonking." After a session of strenuous physical activity or an overnight fast, practically all of the liver's glycogen stores are depleted, making the liver more vulnerable to glycogen loss.
When the body is fasting, liver glycogen is the primary source of energy for the brain. However, in order for the brain to operate correctly, it needs a constant flow of blood glucose. If you don't have enough glycogen in your muscles, then your brain probably isn't getting enough glucose, which will cause you to bonk. In either case, doing physical activity while fasting makes it more likely that your performance will plateau.
WEAK WORKOUTS
Working out while hungry has a number of challenges, one of which is that using fat as a source of fuel reduces one's ability to perform the high-intensity activities. Because it requires more oxygen, the process of converting previously stored fat into usable energy takes significantly more time than the breakdown of carbs. Because of this, the amount of energy that is released when fat is broken down is not enough to fuel a high-intensity workout.
Therefore, despite the fact that the proportion of calories burned by fat metabolism during your fasted workout will increase, the total number of calories you burn will be lower. According to the findings of a study that was published in the British Journal of Nutrition, fat oxidation was increased in the group that exercised on an empty stomach; however, the group that consumed breakfast prior to their workout burned 156 more calories than the group that did not consume breakfast prior to their workout. The most important thing for weight loss is a negative energy balance, which happens when more calories are burned than are eaten.
Also, let's not overlook the benefit that comes with high-intensity workouts, known as EPOC.
Excess post-exercise oxygen consumption (EPOC)...
often referred to as the "afterburn effect," takes place when we run up an oxygen debt during strenuous activity. This debt is paid back in the hours following exercise by consuming oxygen at levels higher than those required for resting, which causes the body to burn calories. Even at the lower end of the spectrum, EPOC accounts for an additional 6% of the total amount of energy that you waste while working out. Even the smallest contribution is useful.
Working out while you are fasting causes your body to become more dependent on fat for sustenance, which is accurate. However, long-term effects on body composition and fitness are still being investigated. Imagine you are driving a car with no gas in the tank. You are compelled to reduce your gasoline consumption as you count down the last droplets of fuel in your tank. Your capacity to accelerate and reach your top speed is being severely hindered.
If you want to get fitter, grow more muscle, and burn more calories, you should direct your efforts toward what is proven to be effective, which is consistent workouts of moderate to the high intensity combined with the consumption of foods that provide the appropriate fuel for your body.
Stop skipping breakfast and build a successful morning routine with the help of our hints, which are listed below:
What makes up a successful morning workout?
- Consume at least 100 milliliters of fluid before beginning your workout. If drinking cold drinks makes your stomach uncomfortable, try switching to something warm instead. Both black and green tea have been shown to boost insulin sensitivity, speed up metabolism, and make it easier to shed extra pounds.
- Make sure to consume something before you begin your workout. Include carbohydrates and protein in your diet to replenish the glycogen stores in your liver, as well as to stimulate the growth and repair of your muscles. Breakfast doesn't need to be huge. Learn more about Best Pre-Workout Breakfasts Ideas To Help You Fuel Fast (attach a link to the content title)
- After your workout, eat something to encourage muscle recovery and to help replace your glucose storage. The recipe for this post-workout drink is just what you need.
- You should incorporate high-intensity exercise into your routine.
- Perform your workout for at least half an hour. See The Ultimate 30-Minute Workout To Get Your Day Started (attach a link to the content title)
- Put an end to your workout if you start to feel lightheaded, queasy, faint, or particularly exhausted.
- Add these two bodyweight workouts, which can be used for more than one thing, to your morning routine to get stronger, fitter, and more flexible.
- Mountain Climbers
This full-body exercise is an excellent complement to any high-intensity interval training (HIIT) routine because it works the majority of the major muscle groups and challenges the entire body. Utilize mountain climbers to improve your physical strength as well as your cardiovascular fitness. You should tailor both the length of the workout and the level of difficulty to your preferences.
- Starfish Crunch
In comparison to more traditional abdominal crunches, the Starfish Crunch offers a wider range of benefits. If you do crunches with your arms and legs stretched in opposite directions (glutes and hamstring), you will strengthen your abdominal and side muscles and improve the dynamic flexibility of your hip extensors.
REFERENCES
Agbonifo-Chijioke , Ejime & Nwangwa, Kingsley & Oyovwi, Mega & Bennett, Ben-Azu & Naiho, Alexander & Emojevwe, Victor & Ejiro, Ohwin & Ehiwarior, Azuka & Ojugbeli, Evelyn & Nwabuoku, Udoka Shalom & Moke, Emuesiri & Oghenetega, Onome. (2023). Underlying biochemical effects of intermittent fasting, exercise, and honey on streptozotocin-induced liver damage in rats. Journal of Diabetes & Metabolic Disorders. 1-13. 10.1007/s40200-022-01173-2.
Blaževitš, Olga & Di Tano, Maira & Longo, Valter. (2023). Fasting and fasting mimicking diets in cancer prevention and therapy. Trends in Cancer. 10.1016/j.trecan.2022.12.006.
Gibbons, Travis & Cotter, James & Ainslie, Philip & Abraham, Wickliffe & Mockett, Bruce & Campbell, Holly & Jones, Emma & Jenkins, Elliott & Thomas, Kate. (2023). Fasting for 20 h does not affect exercise‐induced increases in circulating BDNF in humans. The Journal of Physiology. 10.1113/jp283582.
Höchsmann, Christoph & Steiner, Manuela & Koehler, Karsten. (2022). Impact of Exercise in the Fasted State on Prospective Food Consumption.
