Popular advice often suggests exercising in the morning on an empty stomach before breakfast, a state referred to as "fasted state" exercise. It's believed to aid in weight loss, but exercising after eating may provide more energy, making your workout more effective.
Fasted cardio, exercising on an empty stomach, operates on the idea that the body will tap into stored fats and carbohydrates for energy instead of recently consumed food, resulting in more efficient fat burning. A 2016 study showed that fasted exercise may indeed aid weight control; however, further long-term research is needed for confirmation.
Nevertheless, some studies challenge this theory. In a 2014 study involving 20 women, there was no significant difference in body composition between those who exercised after eating and those who exercised in a fasted state over four weeks. Both groups experienced weight and fat loss.
Yet, more research is needed to confirm these findings in the long term.
Exercising on an empty stomach might lead your body to use protein as an energy source, which is crucial for muscle building and recovery post-workout. Additionally, relying on fat for energy doesn't necessarily mean overall fat loss or increased calorie burn consistently.
While some research supports fasted exercise, it's not guaranteed to be the best method as it might deplete essential energy sources, leading to fatigue, dizziness, nausea, or trembling due to low blood sugar levels.
Moreover, it's possible for the body to adapt to using stored fat as a constant energy source, potentially leading to increased fat storage.
Enhancing exercise efficiency through nutrition:
Balanced diet: Crucial for maximizing exercise results, focus on fresh, unprocessed foods like fruits, vegetables, brown rice, whole grains, and various legumes.
Healthy fats: Opt for sources like olive oil, coconut oil, clarified butter (ghee), and avocados for better health.
Quality protein: Include lean meats, eggs, and low-fat dairy products for muscle repair and growth.
Diversify with beans, seeds, and nuts, along with iron-rich foods like fish, various cooked beans, and dark leafy greens.
Pre-workout meal: If you choose to eat before exercising, opt for easily digestible meals comprising carbohydrates, protein, and fats about 2-3 hours before. If time is limited, consider energy bars, nut butter sandwiches, or fresh or dried fruits.
Hydration: Drink water, electrolyte beverages, or fruit juices before, during, and after exercising to prevent dehydration. Smoothies and meal replacement drinks can also help increase fluid intake.
Post-workout recovery: Consume a meal rich in carbohydrates, protein, and fiber within 30 minutes to 2 hours post-exercise to aid in recovery. High-quality protein aids immune function and muscle recovery. Foods rich in vitamins C, D, zinc, and calcium are also beneficial.
