Running on an empty stomach: benefit or harm
People who want to lose weight use various methods that suit their lifestyle. One popular method is the idea of running in the morning. This is a good way to give the body the right tone, accessible to everyone. Professional athletes or people building their endurance do the same training. Is it right to run in the morning on an empty stomach? Or did you need to eat a little?
The benefits of running on an empty stomach
A person losing weight will achieve a much greater effect if the diet is combined with energy expenditure during exercise. And for athletes, nutrition is important to achieve maximum results. Correctly combining diet with physical education requires considerations determined by the goal. Namely, for:
- maintaining physical fitness;
- health;
- weight loss.
But there are certain rules that are the same for all these cases. Those who intend to maintain their health for a long time or maintain their shape run. In order to find out whether there is any benefit to jogging in the morning on an empty stomach, let's turn to physiology.
When a person wakes up, his body has a minimum of glycogen reserves. This is reflected in the state, which in the first half hour may be drowsy with some lethargy. The body consumes vitality from glycogen. In its absence, it looks for a way to replenish energy in other sources. First of all, these are fat deposits. And their maximum burning can be achieved in the morning, before meals, with intense stress on the heart.
This effect is explained by the stimulation under stressful circumstances created by running on an empty stomach. Exercise forces the brain to activate resources, one of which is fat, a source of energy. From this aspect, one can see the benefits of jogging before breakfast for people struggling with excess weight. For a person with a slow metabolism, this method of training is highly recommended. Having become accustomed to such stress, the body automatically begins to burn fat reserves.
The harm of running on an empty stomach
It is also necessary to talk about the harm: there are people who have contraindications. Let's list who is at risk. 1. The ban applies to those who have minimal fat reserves. For example, some athletes are engaged in building lean muscle mass, as well as people who have dystrophy. The limitations are explained by the fact that in the absence of glycogen and fat reserves, the body will extract energy from the muscles by destroying tissue. Catabolism will appear - a phenomenon in which the hormone cortisol is produced intensively, which leads to stressful conditions. The functioning of the heart and blood vessels may deteriorate, as well as the condition of this important system itself.
2. Running on an empty stomach should not be “joked” by those who have problems with the gastrointestinal tract (GIT). This is especially true for the diagnosis of peptic ulcer disease. Exercise will make your metabolism active. The body will burn a large amount of calories, which will cause increased appetite. As a result of morning stress, gastric juice is released, which can enlarge the ulcer in the empty organ.
The rule is a calm rhythm of training on an empty stomach. Its duration cannot exceed half an hour. If not followed, a diet combined with morning jogging will lose its benefits. A state of fatigue may occur, leading to effects opposite to those desired: decreased tone, loss of strength, pressure changes. The recovery period will also be long.
What results can you expect from a morning run?
Running in the morning strengthens the heart muscle and increases resistance, after which blood circulation is normalized and oxygen is supplied to all major tissues of the body. But athletes, beginners and supporters of an active lifestyle may pursue other goals. Running in the morning on an empty stomach can lead to the following results:
- Get rid of subcutaneous fat while cutting to get relief.
- Fast weight loss.
- Growing resistance.
- Strengthening metabolism and its normalization.
- Improve your mood and relieve nervous tension.
- Respiratory system training.
- Improved bowel function.
- Reduce blood cholesterol levels.
Important ! Before and during a fasted run, you should drink water and use a low intensity and cadence.
For weight loss
With the right approach, during your morning jog you can get rid of excess fat without compromising your health.
How does the fat burning process occur:
- The process of mobilization of fatty acids (lipolysis) - adipose tissue decomposes to form fatty acids.
- The process of transporting fatty acids into the bloodstream.
- The process of fatty acid oxidation is the burning of adipose tissue.
Why fasting in the morning is great for weight loss:
- The process of losing weight begins with a lack of calories: you need to spend more than you absorb. Because a short fasted morning jog will help kick start the fat burning process faster.
- The workload of the heart is aimed at working with glycogen stores in the tissues, and when they are active on an empty stomach, the body does not look for these stores, so it uses fat for this property.
Reference . Don't be afraid to completely exhaust yourself by jogging in the morning on an empty stomach, because during fasting classes the body cannot use one hundred percent of the fat stored in the tissues. The concentration of fatty acids in the blood increases, which exceeds the body's ability to use fats as an additional source of energy.
Is muscle mass lost?
Many gym goers believe that running on an empty stomach can lead to muscle loss.
A common legend goes like this: “If you start exercising in the morning without getting the required amount of glucose and carbohydrates, the body will use muscle proteins.”
What's actually happening:
- The human body contains deposits of glucose in the liver and muscle tissue in the form of glycogen.
- A small percentage of these reserves are consumed during sleep, but the energy may be sufficient for a lower activity in the morning (gymnastics, morning cardio, jogging).
- Even after glycogen stores are completely depleted, the body will begin to obtain energy from free fatty acids and only later from muscles.
Protein in the muscles is the last to be used up because athletes and runners don't have to worry about it during their morning run. Dizziness and moderate weakness will signal exhaustion.
How to protect yourself from muscle loss:
- Don't end up with a heavy cardio load. A good duration for a morning run is 30-40 minutes.
- It is necessary to provide the body with adequate nutrition during the day (a balance of carbohydrates, fats and proteins), and also have a good breakfast after running on an empty stomach.
- You should definitely include heavy weight exercises in your training program to build muscle mass.
How many hours before training can you eat?
How should you eat to get the maximum benefit from athletics? What to eat before running early in the morning? It is recommended to have a limited breakfast. Namely, consume 200 grams of dairy products, which can be replaced with other proteins. The body will receive a supply of substances, which will prevent possible absorption of energy from the muscles. Housing and communal services will prepare to digest the main portion of food. And you can take this food only half an hour after finishing your run.
The question of whether it is possible to eat before running in the morning also includes taking into account the athlete’s build. If he is thin, he should drink one of the following liquids:
- a glass of kefir;
- weak coffee;
- tea.
Eating while running in the morning with these drinks will provide the carbohydrates you need. Catabolism will be minimized in its effect on the muscles, and the heart will not be overworked.
https://youtu.be/bxIhnIGFm6g
Why do you need to run in the morning on an empty stomach?
Do you really need to eat before running in the morning? As a result of experiments, data were obtained according to which fats are best broken down when jogging on an empty stomach. But in the evening or during the day such an effect will not work. Only in the morning does the figure benefit. Although, due to the minimal concentration of sugar in the morning, some people risk fainting. If you pay close attention to your conditions, sometimes it is very useful to resort to the method of running on an empty stomach. The usual health benefits obtained from training will be complemented by an increase in the following effects.
- Increased endurance threshold.
- Strengthening the cardiovascular system.
- Activation of blood circulation.
- Saturation of tissues with oxygen with improved functions.
- Uplifting mood.
Studies have found that 30 minutes after the start of a workout, a person produces “happiness hormones.” Athletics helps both stress and depression. But it is necessary to treat its extreme forms with caution. One aspect to pay attention to is nutrition when running.
Exercising on an empty stomach is the best way to lose weight
Fasted training is often touted as the best way to burn fat and lose weight. And there is some truth to this: with the right approach, you can force the body to draw energy from fatty acids. However, there is also a “minus”. Due to the low intensity (and only in this mode you can train without a carbohydrate reserve), the number of calories burned as a percentage will be lower than with high-intensity interval training, during which energy is drawn not from fats, but from carbohydrates.
And since the decisive factor is the loss of calories, high-speed interval work is preferable to slow, long training. Although the ideal is to combine both types to achieve better results and avoid overwork.
Running on an empty stomach for weight loss
Those who want to lose weight should not eat a significant amount of food before their morning jog. But drinking, including an energy drink, will not only be appropriate, but also mandatory. Sweet tea will give you a dose of sugar as a source of quick energy. In this case, training can become intense, and the blood will reduce its viscosity, typical for the morning hours. Without a drink, the heart will receive an excessively large load, and the body will weaken. This is quite dangerous.
It is known that with systematic jogging, a beautiful figure is formed. People are struggling with excess weight, improving their posture. In addition to a proper diet to complement your training, sometimes, but not systematically, you can use the effective method of jogging on an empty stomach. At the same time, it is necessary to show criticism of your state of health, as well as observe the body’s reaction.
Training results and reviews of running for weight loss
Typically, reviews of running for weight loss balance between unconditional love and the same unadulterated hatred. Yes, successful runners lose 10-15 kg in six months. Moreover, forcing yourself to run if, say, you prefer dancing or Muay Thai is not a very effective strategy. To lose weight, you must spend a significant amount of calories per workout, and this is simply impossible if you trudge along sadly, as if serving a sentence. Even beginners with zero level of training, but with a desire to run, achieve better results than advanced athletes who push themselves.
In order for your training results to be impressive, you need to eat right and get quality rest. Count your calories, be mindful of your macronutrient balance, and alternate your running days with strength training or calisthenics days, and you'll be sure to lose weight.
Especially for – fitness trainer Elena Selivanova
Fasted cardio: burning fat or muscle?
Eating when running in the morning is not necessary, but in some cases you cannot train without food or drink. After all, if there is not enough adipose tissue in the body, under load it will begin to extract energy from the muscles, causing them harm. Therefore, you need to accept the fact that you need to eat a little. The amount of food and drink depends on the duration and activity of the workout. It is better to run in the morning for 15 minutes, taking some coffee or tea with sugar or cookies. More intense and longer sessions will require more energy. What is there before that? You can add milk to your coffee, and double the serving of cookies.
