We all have come across a very familiar saying that, ‘An Army Marches On Its Stomach’, well which simply means that soldiers, workers, or anyone else expected to perform a task cannot function effectively unless they are well fed. But does the same idiom fits with the workout routine as well?
Professionals suggest that one should keep away from consuming a lot earlier than any exercise. As people usually workout in the morning, thus, it is said that it should be done on an empty stomach. This is believed to help with weight loss. However, working out after eating may give you more energy and improve your performance. So, should one or shouldn’t workout on an empty stomach?
Exercising on an empty stomach is what’s known as fasted cardio. The theory is that your body feeds on stored fat and carbohydrates for energy instead of food you’ve recently eaten, leading to higher levels of fat loss.
The human body relies on three key energy sources to fuel a workout; the three macronutrients carbohydrates, fats, and proteins. Carbohydrates are quickly broken down into glucose, the body’s preferred energy source. Glucose travels through the blood and is stored as glycogen in the muscles and liver. It provides a rapid supply of energy and is essential for high intensity activities.
One might bonk to increase the intensity of the workout, and it sure comes with its fair share of harm rather than good if not performed correctly. Bonking refers to the sudden fatigue and energy loss that result from depleting your glycogen stores. Liver glycogen is particularly susceptible to depletion and is almost completely used up after exhaustive exercise or an overnight fast.
In a fasted state, liver glycogen is the primary source of energy for the brain, which requires a steady supply of blood glucose to function properly. So if it isn’t a lack of muscle glycogen that causes you to bonk, it’s a lack of glucose to the brain. Either way, by exercising in the fasted state you increase the risk of hitting the wall.
When the body is in a fasting state, the backup mechanisms ensure your muscles and brain get the necessary sugar for fuel. After your body’s sugar stores are exhausted, the body in return taps into stored fat and turns that into sugar. This leads to the hypothesis that exercising when the body is already ‘sugar starved’ will lead to more rapid fat-burning. Though, there are a few researches to support the idea that working out in a fasted state can burn more fats.
TIPS FOR MORNING EXERCISE:
- Drink at least 100ml before your workout. If cold liquid upsets your stomach, take something warm instead. Black or green tea can improve insulin sensitivity, stimulate metabolism, and promote weight loss.
- Eat something before your workout. Include both carbohydrate and protein to top up liver glycogen stores and promote muscle growth and repair.Breakfast doesn’t need to be big.
- Eat something afterwardsto replenish glucose stores and promote muscle recovery.
- Include high intensity exercise in your workout.
- Workout for at least 30 minutes.
- Stop exercising if you feel dizzy, nauseous, faint, or unusually fatigued.
- If you want to eat before a workout, you can eat half a banana with a spoonful of butter or a hard-boiled egg.
- After exercising, drink some water but wait for 60 – 90 minutes before eating.
Exercising before eating comes with the risk of bonking, the actual sports term for feeling lethargic or light-headed due to low blood sugar. One might feel tired and edgy and won’t be able to work out as intensely as you would have if you had eaten blood sugar.
Hence, it is important for older adults over 55 to eat something before exercising, especially when working out first thing in the morning.
