hExercising in the morning is common. Many people use the first hours of the morning to start the day improving their physical form. In relation to exercising as soon as you get out of bed is doing the exercises without having previously had breakfast. Is this good for the health?
The truth is that fasting physical activity has some advantagesYes, but only if a series of conditions are met. Otherwise may entail a health risk.
What exercises are good to do on an empty stomach
Several studies have shown that more body fat is burned when doing sports before breakfast, up to 20% of fat is burned fasting. Among other advantages, it improves insulin sensitivity and increases the secretion of growth hormone. Fasting exercise has positive effects only if it is moderate or low intensity physical activity
If done orn more intense exercise before breakfast can lead to a breakdown in the body. Physical activity can lead to fatigue, cramps, dizziness, nausea, vomiting, diarrhea, confusion, and even unconsciousness. In the most serious cases, life can even be put at risk. .This may be due to the loss of glycogen stores due to the burning of muscle mass as the body runs out of protein.
When is doing sports on an empty stomach not advisable?
On the other hand, fasting is not recommended for the general population. It is preferable to have breakfast before going to the gym or running frequently. Nor would it be indicated for strength or resistance sports, such as crossfit, short races or directed activities such as body pump.
In training with a high aerobic work It depends on the glycogen stored in our body. And having breakfast helps your reserves a lot. Training on an empty stomach increases the consumption of tissue and muscle mass, this causes a drop in performance due to lack of substrate. What can induce a sudden drop in blood glucose.
Even so, one of the possibilities to do sports ‘with a light stomach’ would be to falsify the fast. Can be done a pre-workout meal without carbohydrates, but with proteins and monounsaturated fats, such as scrambled eggs with mushrooms, avocado with ham or fresh cheese with almonds. It is also very important Hydrate before and during exercise.
ANDTraining fasting is not synonymous with losing weightand the benefits that it can have for training performance are less than the risks that are assumed by fasting. It is recommended that you eat before exercisebut you can always choose what to eat to perform better and have enough energy during physical activity.