2023-07-13 11:11:11
Get up, put on your sportswear and start running: does exercise before breakfast make you slim? According to studies, those who complete their sports unit before breakfast burn more fat. So is sober training the new fat burner? Or is breakfast before exercise important for your body? Find out here whether exercising without breakfast helps you lose weight.
In the video: You should eat these foods before and after exercising
No breakfast before exercise: does the body burn more fat?
Are you wondering whether it makes more sense to have breakfast before or after exercising? As with many questions, there is no clear answer here. Whether a pre-workout or post-workout breakfast is right for you depends on your individual goals and needs. If you do sport mainly to get in shape or lose weight, your requirements are different than those of ambitious athletes who want to improve with every workout. No matter what goal you are pursuing with your sporting activity, whether muscle building or weight loss: We show you the benefits of training on an empty stomach and exercising after breakfast.
Training without breakfast: what do scientific studies say?
Some fitness enthusiasts swear by the pre-breakfast workout, believing that in this state the body draws on its fat reserves. But what does science say?
Some studies show that exercising without breakfast beforehand actually causes the body to uses fat as an energy source. That’s because the carbohydrate storage of the body are exhausted overnight and the body draws on the fat reserves to gain energy. This consequently leads to a increased fat burning.
A study by researchers at the University of Northumbria in England looked at the effect of exercising in the morning on an empty stomach compared to exercising after a full breakfast. The research team observed twelve healthy male participants for the study. At ten o’clock in the morning the participants were sent to the treadmill. One group completed the training on an empty stomach, while the other group trained after breakfast. After the training, all participants received a chocolate shake and for lunch they were allowed to eat a portion of pasta. All food intake was carefully documented and then evaluated. The group that trained on an empty stomach burned up to 20 percent more body fat during exercise compared to the group that exercised after breakfast.
A 2018 study by the University of Birmingham showed that aerobic exercise in the fasted state increased use of fat as an energy source. The University of Bath in the UK also studied fat burning in people who exercise on an empty stomach in the morning. Ten overweight men took part in this study. One group had to walk slowly for an hour in the morning on an empty stomach. The researchers then took tissue samples from the test subjects. Running on an empty stomach turned on genes that fat burning enzymes release. In addition, the body better regulated the release of insulin, resulting in a lower insulin concentration carried in the blood. As a result, less fat is stored in the body.
It is important to note that these studies were only conducted on small groups of male participants. More research is needed to examine whether these findings also apply to women.
No breakfast before exercise: what do experts recommend?
For those who wake up early and start their morning routine with a workout, skipping breakfast can be an effective weight loss strategy. With this procedure, the body quickly accesses its stored fat reserves for energy production. Experts recommend twice a week to forego breakfast first and start the day with sport instead. This way you can lose weight faster. Best to eat afterwards high-protein breakfast to support muscle building and provide your body with important nutrients.
Sport before breakfast: That means training on an empty stomach
One of the main arguments for training on an empty stomach is that the body gets its energy from fat stores. Since the carbohydrate stores are empty in the morning, the body uses more during training fat reserves back to gain energy. That contributes weight loss at.
In addition, training on an empty stomach is intended to insulin sensitivity improve. Insulin is a hormone that blood sugar levels regulated and also the fat metabolism influenced. By training without eating beforehand, the body can react more sensitively to insulin and burn fat more efficiently.
Note, however, that sober training isn’t for everyone. People with certain health problems like Diabetes or one low blood sugar level should consult a healthcare professional before exercising on an empty stomach.
Breakfast before exercise: energy for training
However, breakfast before exercise also offers decisive advantages. Eating a balanced meal before training gives the body the necessary Energy to that Training intense and effective to perform.
In addition, breakfast protects muscles from breakdown. After an overnight fast, the body can protein-degrading processes set in motion to gain energy for the sport. By taking a protein-rich meal before training, you counteract these breakdown processes. That promotes the Muscle maintenance and building.
If you want to have breakfast before exercising, make sure you have one balanced meal with complex carbohydrates, proteins and healthy fats. How about a protein shake with berries and some nut butter, for example? Meals that are too heavy or high in fat can affect digestion and cause discomfort during exercise.
Here are more ideas for a nutritious, light breakfast:
– Greek yogurt with fresh fruit and nuts
– Oatmeal with almond milk and chia seeds
– Whole wheat bread with half an avocado and egg
– Quinoa mash with berries and almonds
– Vegetable omelette (with two eggs)
If you want to build muscle or lose weight, then you should plan your breakfast accordingly. We clarify whether it is better to have breakfast before or after exercise. © weyo – stock.adobe.com
Which is better, breakfast before or after exercise?
Both training before breakfast and training after a balanced meal have their own pros and cons. The choice depends on your individual goals and preferences. It is best to try both and observe the effects on your body. Some people feel more energetic and more powerful when they have a pre-workout breakfast, while others prefer to reap the benefits of sober training.
It is also important to note that the overall balance of Calorie intake and expenditure is crucial for weight loss. Even if exercising on an empty stomach helps you burn more fat, it’s important to achieve an overall calorie deficit in order to lose weight. So make sure you eat a balanced diet. It’s best to listen to your body to find the right balance for you.
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