Exercise on empty stomach

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Do you pre-workout before you burn more fat? Error! Exercise on an empty stomach is only allowed in exceptional cases. Check what is best to eat before exercising.

Why eat before training?
Pre-workout food has a positive effect on the results achieved in training. Full of energy, we can do more exercise and increase the number of repetitions. Paradoxically, by providing kilocalories, we help the body burn more fat. We also accelerate the subsequent regeneration of muscles, protect the body against overtraining and dehydration. It should be remembered that an organism that does not receive a dose of energy with food will start to draw energy from the muscles. Lack of food will lead to the burning of muscle tissue, no guarantee of fat reduction. Besides, the lack of energy supplied with food will result in a reduction in the intensity of training and performance below the optimal level.

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Exercise on empty stomach – effects
Exercise on an empty stomach is, fortunately, a passing trend in the fitness industry. It starts the process of muscle catabolism, contributes to the loss of muscle tissue, not fat tissue. Regular physical activity performed in a state of hunger will lead to the achievement of a skinny fat figure. Exercise on an empty stomach can lead to fainting, overtraining. Fainting is the result of the fact that during training, eg when running, most of the blood is pumped from the kidneys, liver and other organs to the legs where it is most needed. Blood, and with it the remaining reserves of glycogen go to the muscles, which cuts off the supply of glucose to the brain, it involves the risk of unconsciousness. Kilocalorie combustion efficiency is also reduced. Followers of training on an empty stomach explain that thanks to this exercise method we burn a larger amount of body fat. However, it should be remembered that during this type of exercise we do not burn fat, but oxidize it. Often, fasting training also ends with compulsive overeating after training. The view of gym customers heading straight to the fast-food bar is not rare.
What to eat before training?
About 2-3 hours before training, a mixed meal should be used, containing each of the nutrients. It is good if the meal contains a lot of carbohydrates because they allow you to extend the duration of training. Currently, sports nutrition focuses on the proper intake of carbohydrates and proteins. In the case of fats, remember that fatty acid oxidation is optimal at a moderate physical activity (about 60% VO2 max), then it drops significantly, therefore, with physical effort with higher energy expenditure, carbohydrates oxidation is one way of obtaining energy. Grain products are recommended, eg wholemeal bread, cereal, oatmeal, pasta. It is also worth to provide the body with a protein that allows you to expand muscle tissue, minimize protein distribution after training and accelerates muscle recovery. Large amounts of this valuable ingredient include natural yogurt, curd, fish, eggs, legume seeds. Just as important as providing the body with the necessary nutrients is adequate hydration before training.

What do you not eat before training?
Before training, you should avoid heavy foods. People who intend to exercise should avoid fried dishes. Products causing bloating, i.e. cabbage, beans, peas, and other legume seeds, are also not recommended. It is not recommended to eat food before training, which may lie in your stomach. The body must be able to digest food until active, because otherwise, we may feel discomfort. However, remember that this also involves individual predispositions.

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When should you eat a pre-workout meal?
It will be ideal to eat a meal 2-3 hours before training. Do not eat carbohydrate-rich meals about 30-45 minutes before exercise, because it is associated with insulin ejection, which this meal will cause. With the increase in insulin, the level of sugar in the blood will drop, which may weaken our body. However, if you are in for a hard workout, you should eat carbohydrates just before or during the workout. Physical effort can inhibit insulin production, and muscle activity without its participation increases intramuscular glucose transport.

It is worth eating a meal in peace, chewing it thoroughly. Thanks to this, it will be better digested, and we will avoid eg flatulence or nausea during training.

Posted on: August 1, 2019

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