EXERCISE ON AN EMPTY STOMACH
Exercising on an empty stomach is one of the biggest myths and most debated topics in sports nutrition. In this post, we will analyze its benefits and also whether it would be considered effective for the goal each of us has when exercising: some people do it for fun, others to lose weight, some prepare for a sports event, or others do it for health. But before starting, it is important to note that if you suffer from type 1 or type 2 diabetes, this practice is not for you and therefore you should exercise under supervision without putting your health at risk.
Fasted training is considered to be not having eaten for a maximum of 12 hours (usually overnight), skipping the first meal of the day, and exercising before breakfast and therefore, before eating any food. It is considered that after 12 hours of fasting, exercise can be harmful to the body.
Fasted training aims to force the body to use fats as an energy source since during sleep there is a decrease in glycogen reserves, which will cause the body to draw on other energy sources to burn. That energy it will use is the fat accumulated in adipose tissues, of which there are more than sufficient reserves.
According to experts, ideally, to burn more fat, exercise should be moderate and prolonged. The reason is that, in the first part of the training, carbohydrates are used, and that is usually in the first 20-30 minutes of running or training and when the intensity is high, that is the first part of the training. Therefore, it must be taken into account that resistance takes precedence over intensity. If fasting is done in high-intensity sports, we run the risk of suffering dizziness, fatigue, and losing more muscle than fat.
One of the long-term consequences is that the body gets used to burning fat, thus improving the body's metabolic efficiency. During a study conducted with a group of people who exercised on an empty stomach and another after consuming a carbohydrate breakfast, it was found that the metabolism of the former was much better and more fat was burned than in the other group.
Ultimately, what must be taken into account are the personal, physical, and health conditions of each individual, the type of training to be performed, and above all what we would like to achieve with that fasted training. If it is to be done for the first time, it is advisable to practice a moderate-intensity sport and if you suffer from dizziness or extreme fatigue, stop and recover. It must be remembered that sport is health, not a means to take it away.