Is exercise better after fasting or feeding ?
It depends on what you want to achieve – weight loss or fitness and strength
For gym-bunnies , the eternal unanswered
question is whether to work out after eating or in a fasting state .
There ’ s evidence to support either viewpoint , but broadly speaking , which direction to take depends on what you want to achieve from your exercise .
It ’ s generally accepted that people who are trying to build muscle or increase their cardiovascular fitness should eat before hitting the gym .
According to advice by the Mayo Clinic , you should be well fuelled before exercising . Those who exercise in the morning should get up early enough to finish breakfast at least an hour before their workout .
Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may enable a work-out to last longer or continue at a higher intensity . If you don ’ t eat , you might feel sluggish or lightheaded when you exercise .
Shamala Jeanne Chandran , a coach at Box Vigilante , a high-intensity gym in Borneo , stresses the importance of taking on enough fuel before putting on a heavy sweat .
“ If you want to give maximum effort , eating first will help you sustain your energy in the workout ,” she told Global Health Asia-Pacific .
“ Our workouts are intense . Without proper fuel before training , you ’ ll feel weak and fatigued . My rule of thumb is always to consume a heavy meal 2-3 hours before training . If you ’ re a person who ’ s used to having snacks in between meals , make them low-fat with a good portion of carbs or protein .”
Just as important is to eat after training to help the muscles recover . “ But the quantity and calorie intake
will vary depending on the individual and goals and also the kind of sport or exercise you ’ re doing ,” she added .
For those looking to lose weight , exercising on an empty stomach can be helpful , especially when a time-controlled diet like intermittent fasting is employed .
When fasted , more of the body ’ s energy needs are met by the breakdown of body fat . A study with 273 participants found that fat burning was higher during fasted exercise , while some research shows that exercising while fasting also affects muscle biochemistry and metabolism that ’ s linked to insulin sensitivity and the steady management of blood sugar levels .
Research also supports eating and then immediately exercising before digestion or absorption occurs . This is particularly important for anyone with type 2 diabetes or metabolic syndrome .
While the importance of eating before a workout may vary based on the situation , most scientists agree that it ’ s beneficial to also eat after exercise .
Research shows that some nutrients , particularly proteins and carbs , can help the body recover and adapt after exercise .
Regardless of whether you ’ re exercising on a full or empty stomach , it ’ s important to keep fluid levels continually topped up before , during , and after a workout .
A particularly good hydration source is coconut water , which replenishes electrolytes and is low in calories , while sports drinks can be high in sugar so they should be avoided in large quantities .
A study with 273 participants found that fat burning was higher during fasted exercise
16 NOVEMBER 2020 GlobalHealthAndTravel . com