There are many conjectures surrounding the notion about working out on an empty stomach. Will it nullify my workout? Will it cause muscle loss? Will it help me reduce weight more quickly? Will it deplete all my energy and make me fatigue?
It’s time to put all the speculations at rest. I want you to close your eyes and imagine exercising with your wedding attire on, or running in an armour suit. Don’t scoff yet, because that is how you will feel when you exercise after eating breakfast.
Running on an empty stomach has been a persistence approach by many professional runners and athletes for eons now. Its proved to be more meritorious than evil. According to nutritionist and author Susan Kleiner you can sustain low to moderate workouts on an empty stomach for hours. You would be surprised to learn that running on an empty stomach triggers an array of metabolic changes in your body that are actually instrumental in muscle strength and fat burning. Various studies have been conducted that proves running on an empty stomach creates the most favourable environment in our body for the necessary and desired results.
In today’s article we will focus about the myths of running on an empty stomach and throw insight on its benefits.
- Myth about losing body muscle– it’s a common myth that intense work outs could lead to muscle loss. This notion cannot be dismissed completely, but at the same time I want you to read further to come to a coherent conclusion. On the assumption that working on an empty stomach forces the body to break down muscle protein to get the energy required, thereby leading to muscle loss is not 100% accurate. And for the love of yourself, no muscle loss will happen in a jiffy. Here is what happens, the body stores glucose in our liver and muscles which gets almost depleted overnight. So, when you begin your morning run on an empty stomach it boosts insulin responsiveness. This simply means, your body consumes any residual glucose left in the body for energy, and when that is completely exhausted it coaxes your body to burn a greater ratio of fat stored in your body to derive energy. Your body seeks to convert the fatty acids into energy sources or fuels. People who run in fasted state tend to burn fat more efficiently. Contrary to people who have breakfast before running who tend to feel more lethargic and unenergetic. So you be the judge for yourself.
- Increases endurance levels– by facilitating rapid re-activation of muscle protein translation, it notches up your endurance levels. The notion that not eating breakfast before a workout could lead to minimal optimisation is just a state of mind because fats stored in our body are almost limitless and even the leanest person has tons of fat calories in them. By gradually inculcating this habit, you will be amazed as to how well your body can sustain long running sessions.
- Touted method to lose weight– it’s true that running on an empty stomach is the most acclaimed and sort after method to lose weight. And if done right the body is forced to proactivity utilise the fatty acids into fuel source for energy. That is primarily the reason why most runners and fitness lovers prefer running in state of fasted mode rather than fed mode. The percentage of blood glucose and glycogen are limited, and gets depleted pretty rapidly during morning running sessions. And this in turn causes fat metabolism to occur in your workout. A 2012 study published in the “International Journal of Sports Nutrition and Exercise Metabolism “ compared the effects of weight loss results against fasted and fed groups under similar conditions. It was discovered that the fasted group of people lost both body weight and body fat, whereas the fed group of people lost only body weight.
However, it is important to remember a few pointer/ tips especially for beginners.
- Very important to note that if you are diabetic or currently leading a sedentary lifestyle it is not recommended to run on an empty stomach because you could become hypoglycemic which could possibly lead to dizziness and nausea. It is also not recommended to people who have no prior experience in this kind of training. It is advisable to consult a doctor and later perhaps gradually incorporate this kind of a training session.
- Never nosedive into vigorous running session on an empty stomach, if you have never done it before. Always study your body tolerance levels, and only then increase your speed levels and distance.
- For beginners, it is advocated to eat dinner consisting of carbohydrates (rice) the previous night as it increases the glycogen levels in the body.
Last but not the least remember to start out on a low intensity and pay attention to your body’s thresholds. If you are the kind of person who wants to get a good workout before breakfast, then this kind of training is definitely for you.