Advertising
Advertising

Should You (or Should You Not) Be Working Out on an Empty Stomach?

Should You (or Should You Not) Be Working Out on an Empty Stomach?

As the amount of fitness information available is getting bigger, the chances of being exposed to bad advice are also growing, creating more fitness myths than ever. Yet, one of the most debatable myths that has been out there forever is the myth of working out on an empty stomach.

It has been a prevailing thought for decades that you shouldn’t eat or drink prior to working out, and it seems that only recently the public has started questioning its accuracy.

“Fasted” versus “Fed”

The common belief of the effectiveness of the “hungry workout” isn’t unsupported; actual research backs it up. The British Journal of Nutrition[1] and the International Journal of Sports Nutrition and Exercise Metabolism both published studies that show data in favor of “fasted” as opposed to “fed” training when it comes to the percentage of fat lost per workout.[2]

Additionally, a study published in the European Journal of Applied Physiology shows that fasted training provides a better anabolic post workout response to weight training, meaning it provides a better environment for building lean mass.

Namely, the conclusions indicate that “prior fasting may stimulate the intramyocellular [stored fats] anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session.”[3]

Advertising

Moreover, by providing better absorption of the post workout meal nutrients, fasted training has the great potential to improve insulin sensitivity, and is, therefore, an important agent in the fat loss process.

As insulin sensitivity shows how easily fat and muscle cells in our body take in glucose, regulating insulin sensitivity helps lower the blood sugar levels, which is one of the most important factors in weigh loss. The Journal of Physiology published a study[4] that shows significantly greater insulin sensitivity improvement for the fasted training group as opposed to fed training group.

Finally, fasted training proved beneficial to endurance performance. In a study[5] published in the Journal of Strength and Conditional Research, ten professional cyclists maintained lean mass, lowered fat mass, and maintained performance.

Why fed training is better?

However, there is another side to the story that trumps the beliefs of efficacy of fasted workouts. As sports dietetics specialist Kelly Pritchett, Ph.D., R.D. explains, while the body’s response to a high-intensity fasted workout is to burn glycogen, the stored up carbohydrates, eventually, the body starts to adjust to the new system and starts storing fat from the next meal and burning less calories in order to compensate.[6]

Additionally, a study[7] published in the American Journal of Clinical Nutrition shows no benefits of fasting, since longer periods of avoiding food showed a decrease in resting metabolic rates (calories burned per unit of time, a day usually.)

Advertising

What’s more, fed training actually helps reduce appetite later in the day, as a study[8] in the journal Appetite shows. Whereas both fed and fasted training participants were expanding the same amount of energy throughout the day, the fed training participants experienced lessened appetite later on, which means less snacking or overeating later in the day, which is great news for anyone who wants to lose weight.

Although it may seem (according to scientific data) that fasted exercise provides better results, later and more extensive research shows the opposite is true.

As far as the fat burning capacity of fasted training is concerned, while it is accurate to some point, on the other hand it is proven to be counterproductive.

Namely, throughout the course of a high-intensity fasted workout, having no more fat to burn, the body starts to burn muscle instead. As another study[9] published in the European Journal of Physiology shows, during high-intensity training, without prior eating, the body relies on burning muscle proteins for energy, which is certainly an unwanted scenario for both professional athletes, and people who are just trying to shed some weight and feel better.

Another important benefit of fed training is that it gives you the ability to improve at a steady rate, which is impossible to achieve through a fasted workout regimen, as a study[10] from the Journal of Science and Medicine in Sport shows. Being able to push yourself a little bit further each time, and outperform your previous training, isn’t feasible with fasted training since your body lacks the energy to rely on for additional strength. By eating a light meal before your workout, your body will be provided with enough energy to help you perform a little better each time.

Advertising

As the study concludes, “meal ingestion prior to daily exercise can modify some of the exercise training-induced adaptations normally seen with endurance training compared to when daily exercise is undertaken in the overnight-fasted state.”

How Fed training affects fat loss

When it comes to burning fat, the results are more favorable for the fed training method. As another study[11] in the International Journal of Sport Nutrition and Exercise Metabolism shows, physical activity after a light meal is far more effective for fat loss.

The study analyzed the effect on oxygen consumption (VO2) and substrate utilization (how our bodies burn fats and carbs), estimated by the respiratory-exchange ratio (RER) in eight young healthy men who were exposed to the same moderate-intensity workout. The results showed that breakfast increased both VO2 and RER significantly, and more importantly, the difference was still significant 24 hours after exercise. This means that fed training increases lipid utilization (the breaking down of fat cells), which is essential for weight loss.

Another study[12] in the Journal of the International Society of Sports Nutrition has managed to completely refute the belief that fat loss is much faster throughout fasting training, as the results showed no significant difference in weight loss between women who ate a meal-replacement shake before working out and those who performed training without any meal.

Conclusions

All research considered, a fed workout actually has more scientifically proven benefits to overall health, fitness, weight loss, and workout performance, as opposed to fasted training. It may seem like fasted training aids in body fat loss, but in the long run, it actually has counterproductive effects, as the body starts to store fat and burn less calories as a precaution.

Advertising

Additionally, the studies show far greater and longer effects on burning body fat with fed training than those of a fasted. Moreover, the decreased appetite shown in groups who performed fed training is another reason for people who want to shed some weight to enjoy a light meal before a workout in order to prevent later cravings.

Finally, for reaching new higher goals in fitness and training, a fed workout is again a much more productive option, since the calories provide enough energy for extra effort.

Featured photo credit: Pixabay via pixabay.com

Reference

[1] The British Journal of Nutrition: Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males
[2] The International Journal of Sports Nutrition and Exercise Metabolism: Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men
[3] European Journal of Applied Physiology: Increased p70s6k phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state
[4] Journal of Physiology: Training in the fasted state improves glucose tolerance during fat-rich diet
[5] Journal of Strength and Conditional Research: Effects of caloric restriction and overnight fasting on cycling endurance performance
[6] DailyBurn: Intermittent Fasting: Should You Exercise on Empty?
[7] American Journal of Clinical Nutrition: Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism
[8] Appetite: Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state
[9] European Journal of Physiology: Training in the fasted state facilitates re-activation of eEF2 activity during recovery from endurance exercise
[10] Journal of Science and Medicine in Sport: Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state
[11] International Journal of Sport Nutrition and Exercise Metabolism: Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training
[12] Journal of the International Society of Sports Nutrition: Body composition changes associated with fasted versus non-fasted aerobic exercise

More by this author

Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

How To Find Your Passion And Struggles You Might Encounter 2 Killer Tips You Should Master When Setting Goals For The New Year Stop Failing At Your Goals Again With This Habits Buidling Model Steady State vs Interval Training: Are You Exercising Towards Your Goal? 15 Things To Stop Doing If You Want To Be Truly Happy

Trending in Health

1 9 Benefits of Napping (Backed by Science) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 20 of the Best Guided Meditations for Sleep and Insomnia 4 9 Best Sleep Tracker Apps to Help You Get Adequate Sleep 5 10 Green Tea Benefits and the Best Way to Drink It

Read Next

Advertising
Advertising
Advertising

Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

Advertising

Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

Advertising

2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

Advertising

4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

Advertising

6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

Read Next