Is it safe to train on empty stomach
Can you exercise on an empty stomach (Photo: Freepik)
There is a belief that training on an empty stomach can help burn fat more effectively. It is important to know what actually happens to your body during such training and whether it is safe, reports website Eat This, Not That!
Training on an empty stomach can lead to decreased performance
During exercise, muscles use glucose, the simplest form of carbohydrates, as fuel to power the workout.
However, when you train on an empty stomach, your blood usually has low glucose levels, so your muscles are forced to use other macronutrients as an energy source or draw from glycogen stores.
Some studies confirm that training on an empty stomach can contribute to fat loss. However, the fat loss process is not straightforward and is usually determined by your daily calorie balance and the types of workouts you perform.
Is it safe to train on an empty stomach?
If you are training to gain muscle mass or strength, training on an empty stomach is not a good idea, as you may experience early fatigue, reduced endurance, and an increased risk of muscle protein breakdown.
Trainer Chrissy Arsenault noted that she does not recommend her athlete clients to train on an empty stomach because the negative impact outweighs the benefits. those who engage in light exercise can do so on an empty stomach without consequences.
It's better to eat a light meal or snack at least an hour before training.
The snack should contain proteins and carbohydrates to fuel your body with energy and help avoid muscle mass loss.
Additionally, if the workout lasts only 20 minutes and is of low intensity (such as a yoga session), eating or snacking before training may not affect how you feel. however, if you train for longer than 45 minutes or an hour, a pre-workout meal can increase your energy, strength, and endurance levels.
What to eat before a workout for weight loss: oatmeal, buckwheat, fruits (except bananas and grapes), vegetable salads.
