If I am training to lose weight, can I eat something before exercising? Or do you have to eat something even before your workout because you might run out of energy?
To explore the 'dos' and 'don'ts' of training and eating, we spoke with Laura Williams, one of Britain's leading fitness experts, and one of the best in London. I asked James Farmer, a personal trainer at , to explain when to eat during training.
What are the benefits of training on an empty stomach?
Westend61Getty ImagesScientists say that training on an empty stomach may promote a more favorable shift in body fat.
A research team at the University of Bath in the UK conducted a study with a sample of 10 obese men. First of all, it is an experiment in the fasting state. Subjects walked for 60 minutes with an exercise intensity of about 60% of their maximum oxygen consumption while hungry. The next experiment is after eating. Two hours after eating a high-calorie, carbohydrate-rich breakfast, I walked again for 60 minutes.
The scientists took blood samples at three stages: fasting (fasting), after breakfast, and after exercise. Adipose tissue samples were also taken immediately before and 1 hour after walking exercise.
Exercise on an empty stomach may promote 'positive changes' in body fat
David MadisonGetty ImagesScientists found that two enzymes (PDK4 and HSL) increased significantly in men when they fasted, and decreased when they ate a high-calorie breakfast before exercising. bottom. Increases in these enzymes indicate that fat was used to drive exercise instead of food consumed at breakfast.
Dylan Thompson, corresponding author of the study, explains:
stockstudioXGetty Images"Adipose tissue after consuming food is busy with digestion and absorption. It does not cause any beneficial changes in tissue, which means that training in the fasted state may cause more favorable changes in adipose tissue. On the face of it, this is likely to be beneficial for health."
However, there is one caveat. While this study supports findings from earlier studies, it should be remembered that the study sample was small and only included obese men.
The type of exercise affects how you think about food
Colin Anderson Productions pty ltdGetty ImagesIf you're doing more intense training or longer periods of time, your diet will be more relevant to that exercise. It is a source of energy and helps prevent physical disorders such as lightheadedness.
“Some studies have shown that exercise on an empty stomach either promotes or increases the amount of fat burned, but there are pros and cons,” Williams explains. It also goes on to explain:
“This also depends on the type of training you are actually doing. "If you have energy stored in your body, you can sustain intense exercise, and you may burn more calories than you would when you were depleted."
Related Stories [Actual food report] Delicious protein meal recommended by the editorial staff [If in doubt, this is it! ] [Men's version] 7 popular proteins that are easy to drink even for protein beginnersHowever, it is not always possible to perform high-intensity training. You should be able to get by with light exercise. What will happen in that case? Mr Williams says:
"Of course, if you're taking in a lot of energy for light exercise, it's a different story. Why don't you try taking a walk on an empty stomach? Of course, if you feel dizzy or your body If you feel sick, you need to stop exercising immediately, but it might be a good way to get to know your body better."
It's best to match your lifestyle & exercise style
skynesherGetty Images"First, don't overcomplicate things. Studies have shown that training in the fasted state The results do show that you burn more fat during exercise, but training with food results in a higher fat oxidation effect over 24 hours compared to fasting. There is a study that says, so it's very promising," explains Farmers.
Adapting to your lifestyle is the first step to exercising at your best
"In the end, the 'best state' for training is what fits your lifestyle, and how you think about food will change accordingly," says Farmers. .
Westend61Getty Images"If you're training super early in the morning before work, it's nearly impossible to fully digest your pre-workout meal before exercising. In other words, in that case, you'll likely get better results if you train without eating. ' explains Farmers, ending with this piece of advice:
"At the end of the day, for most of us, if you're looking to lose fat over the long term, it doesn't matter if you exercise fasted or after you eat. I would say that there is no big difference.You should think about how to get along with your diet according to the type of exercise and the time you exercise, and then choose the state that makes you feel the best. I think that is the best," he said.
In other words, it's better not to overcomplicate things.
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