Fasting training has its supporters, but there is also a large group of people who cannot imagine going to the gym without providing their body with nutrients. Each camp has tons of arguments to support their claim. How does it look in practice? Can you exercise on an empty stomach? In this article, we dispel all doubts on this subject.
Training on an empty stomach or after eating? Training before or after breakfast? Many people who change their lifestyle from passive to active ask themselves these or similar questions. Unfortunately, chronic lack of time means that in the afternoon it is not always possible to find free time to go to a fitness club. For this reason, morning seems to be a good time to train. However, an important dilemma arises here - is it better to start exercising on an empty stomach or eat breakfast first? It may seem that when activity is undertaken on an empty stomach, the body will draw on energy reserves stored in the form of fat tissue, and exercise will bring better results. However, we assure you that the matter is not as simple as it may seem.
Training on an empty stomach or after eating – which strategy works better?
Some people claim that training on an empty stomach is more comfortable and allows you to burn fat tissue faster. Others, however, prefer to eat powdered food or another easily digestible breakfast. Which side is right? Both, because the word "training" has more than one meaning.
Training units may be strength or aerobic in nature. The first of these forms of training involves loading the muscles with a significant weight in a short time. This specificity means that during strength training, the body reaches for the most easily accessible and most effective source of energy - glucose and creatine. Fat is not burned when lifting weights.
Similar reactions occur when performing aerobic training, which may be based on intervals. The essence of such exercises is alternating work in the area of aerobic and anaerobic heart rate. When the body enters the anaerobic zone, it reaches for glucose. In the aerobic zone, fat is satisfied, but the energy metabolism is distributed in the proportions of 90% to 10% in favor of glucose.
What does all this mean in practice? Strength training on an empty stomach is a very bad idea, as is interval training . Starting exercise without a meal will trigger catabolic processes - the body will start looking for nutrients in muscle tissue, which will result in its reduction without a simultaneous reduction in fat tissue. Of course, you can (and even should) provide your body with microelements by taking muscle supplements, but this will in no way prevent catabolism. This requires nutrients from food. A quick meal before strength training or intervals is therefore mandatory.
Fasting training will only work in certain situations
Skipping breakfast before exercise is permissible only if the training plan assumes very low intensity aerobic activity, i.e. in the area of 50% of the maximum heart rate . Under aerobic conditions, the body uses fat as an energy source. In this case, it does not matter much that after a good night's sleep, glycogen stores are depleted.
However, there is a trap here. An inexperienced person can easily cross the aerobic zone and enter the anaerobic one. It is enough to increase the intensity of exercise for a moment (e.g. while climbing or running into the wind) for the untrained body to "speed up". With this in mind, you should constantly monitor your breathing. The first sign of exceeding the oxygen zone is shortness of breath. When you experience difficulty speaking, you can be sure that your training is becoming too intense. Inexperienced amateur athletes can also use watches or sports bands with a heart rate alarm function.
How long after eating can you exercise?
We have already explained whether you can exercise after eating and why this strategy is most often not a good idea. It's time to answer another important question: how long after eating can you exercise?
The interval between a meal and a training unit results from many factors, the most important of which are:
- abundance of food,
- macronutrient composition,
- individual abilities to digest food,
- planned duration and intensity of exercise.
Sounds complicated? And that's how it really is. Fortunately, detailed planning of the interval must be taken care of primarily by people practicing competitive sports who train according to a specific schedule. A beginner must remember to leave a break between a meal and training of at least 60 minutes .
Digestion takes time. If this process is disturbed by exercise, unpleasant symptoms may appear. Training directly after eating will cause discomfort or even gastrointestinal disturbances. You may also experience nausea after training.
Quick meal before training – what to eat before exercise?
To avoid possible problems, it is worth opting for a light meal, ensuring a high availability of complex carbohydrates and a slightly smaller supply of proteins. Important - pre-workout breakfast cannot be fatty .
We realize that it is difficult to find time in the morning to prepare a nutritious breakfast, especially when the daily schedule includes morning training. That's why we recommend choosing a meal replacement shake . The ready-made liquid dish contains all the necessary nutrients, balanced in the most favorable proportions, and also a set of essential vitamins and minerals. It does not require preparation, and the liquid form ensures quick consumption and rapid absorption.
Our experts make every effort to ensure that eatyx meals meet all the needs of active people. Therefore, we can say with full responsibility that as a pre-workout breakfast, the powdered meal eatyx FULL-VALUE MEAL CHOCOLATE (LARGE PACK OF 15 SERVINGS) or eatyx BALANCED FULL-VALUE MEAL READY TO Drink VANILLA 500 ML will be perfect.
What about after training? A healthy and nutritious dinner! Lack of time for cooking is not a problem, because our offer also includes hot dishes. Lovers of autumn and winter flavors will certainly like eatyx COMPLETE HOT MEAL GREAT WITH MUSHROOMS AND VEGETABLES (LARGE PACK OF 7 SERVINGS) , and this is just one of many available variants. We also recommend trying others, such as eatyx COMPLETE HOT MEAL, RICE WITH VEGE CHICKEN AND VEGETABLES (LARGE PACK OF 7 SERVINGS)
