This popular theory is based on the belief that blood sugar levels drop when you go all night without eating. It targets fat burning more during exercise. Is it possible to burn more fat by exercising when you are hungry?
Not necessarily. It’s not true that your body is burning more fat if you use more fat for fuel. The amount of calories your body burns is more important than the type and intensity of your workout.
Fasted Workouts
One 2019 study found that aerobic exercise following an overnight fast results in increased fat utilization, enhanced lipid profiles, enhanced metabolism signals for skeletal muscle, adipose tissues, and overall lower caloric intake during the day.
These studies were done in young, healthy men and are not recommended for those at high risk of developing cardio-metabolic diseases. The 2019 study might seem promising, but the vast majority of research continues to recommend carbohydrate fuel for athletes.
Another study published in the National Strength and Conditioning Journal has found that cardio is equal to cardio regardless of whether you eat. Brad Schoenfeld, the study’s author, suggests that fasting at higher intensities could reduce your protein stores by as much as 10.4%.
This is a huge loss if you are trying to build muscle. Performance will also be affected.
He said, “As a rule of thumb, if you burn less carbohydrate during a workout you will inevitably burn more fat afterward.” Experts also believe that the 24-hour energy balance is the most important factor in reducing body weight.
You may find it difficult to exercise if your snack or meal is skipped. This means that you might burn fewer calories than if your meal was substantial and you worked harder. Inadequate fueling can also affect your overall performance and muscle building as well as your weight loss goals.
Benefits of eating before you exercise
Each person must find the system that works best for them. While cardio can be done without food, strength training will require more fuel in order to challenge your muscles. Here are some benefits of eating before you work out.
- Low blood sugar can cause dizziness or nausea.
- Enhance recovery and strength gains
- You’ll find your workouts much more enjoyable if you don’t think about eating all the time.
- You can sustain longer, more intense workouts for greater performance.
You can only do what is best for you. You shouldn’t feel hungry because you think you are burning more fat. How much fat will you burn if you reduce the intensity or cut down on your workouts because you have less energy? You may have to try different things before you can find the right one. No matter what plan you choose to use, make sure that your training aligns with the plan for the day.
You should eat before you start a workout to ensure your body has time to digest the food. You should avoid eating large meals at least 4 hours before a workout. Next, eat a simple, low-fiber snack with 50g carbohydrate and 5-10g protein between 30-60 minutes before you start your workout.
Ideas for Pre-Workout Snacks
- Apple and cheese
- Bananas or any other fruit
- Energy bar or gel
- Fruit smoothie
- Greek yogurt mixed with fruit
- Oatmeal
- Sports drink
You can try orange juice, granola bars or a few bites of granola bars if you are having trouble stomaching eating early. A little bit of energy can make all the difference in your workouts.
