Everybody talks about working out; but nobody talks of eating! Now you are in a fix: whether to eat or not to eat before exercising. Things become worse when you feel hungry in the morning, but are hesitant to eat because you have to exercise.
It is a common belief that one must work out on an empty stomach. According to fitness experts, unless you are doing exercises that make you stand on your head, you need not be on a completely empty stomach. For example, many yoga asanas are such that make you pose upside down. Similarly, breathing exercises churn your stomach muscles. In these cases, your stomach must be completely empty.
Who must eat before workout?
In case you are not into yoga in the morning and are into strength training and muscle building exercises, then you must eat before workout, say experts.
Reason: Your body needs fuel after a full night’s fasting. Otherwise, you won’t be able to perform exercises well.
Make sure you eat a nutritious breakfast made up of carbohydrates, proteins, and unsaturated fats. Eat 30 minutes before your workout session. Do not take a heavy breakfast. Eat light, but nutritious.
If you are not that hungry, you may have a smoothie, a handful of nuts, or a toast, or a fruit or two. The idea is to give your body some fuel to convert it into energy. This will help you perform optimally. Properly “fueled-up” body also encourages muscle growth.
Those into strength training must have the strength to exercise. Otherwise, your body may break into its reserves of fat, which may lead to break down of muscles instead of building them.
What if you are on a weight loss exercise program?
Exercising on an empty stomach is popular among those who exercise to lose fat. Those on cardio workouts also believe in being on an empty stomach during workout. The logic is: when you work out in a fasting state your body attacks its fat stores to derive energy. This helps you burn fat.
There is no scientific evidence to support this logic however. Yet, this does not mean that you gorge on food first thing in the morning and then exercise; but take something. Do not be on an absolutely empty stomach. Eat a banana or a cup of smoothie or peanut butter sandwich.
Experts are of the view that people with naturally high cortisol hormone level must not work out on an empty stomach. Such people have a tendency to store extra fat around their midsection. Exercising on an empty stomach can raise their cortisol levels. This, in turn, complicates their weight loss program.
Who can work out on an empty stomach?
People with normal cortisol levels and those who are not much stressed out can do cardio workouts on an empty stomach. This can aid them to burn extra fat of the body. According to experts, you must be within around 20 lbs of your ideal weight.
In such cases, take care of the following:
- Supplement your body with creatine, vitamins, and BCAA (Branched Chain Amino Acids). Talk to your fitness trainer about them.
- Do not perform high intensity, highly stressful workout on an empty stomach. Do non-weight bearing workout that is easier to your body, but still increases your heart rate.
Many times you may have felt fatigued after a workout session on an empty stomach. Your body suffers from lack of glucose. Muscles experience fatigue too and their recovery may slow down. It is better to kickstart your metabolism through a nutritious, light meal before workout. Please discuss this with your fitness trainer and nutritionist to plan a diet chart pre and post workout.
