Some scientists say that athletes who want to burn fat should avoid eating before exercising. Some athletes eat before training, several studies indicate that exercise when the body contains little food could be a good way to eliminate fat. In a recent paper, European researchers found that cyclists who trained before eating burned a much larger amount of fat than those fed first.
Muscles tend to take energy from carbohydrates. This is the reason why top athletes can eat much before a competition. However, if the athlete has not eaten, your body does not have many carbohydrates in their reserves, thus forcing your system to burn fat, scientists say.
“When you exercise (without eating), adrenaline and insulin is high, low,” said Peter Hespel, a professor of exercise physiology at the University of Leuven in Belgium. “That relationship is good for muscles to oxidize (dissolve) more fatty acids.” That is why those who train without having eaten burn more fat than if they had, he said.
In a study published in April, researchers at the University of Birmingham and others asked seven people who should walk in bike three times a week and an hour later, would support a hard workout without eating. Seven others did the same, without the obligation to remain fasting.
Although the first group had a lower yield than the other in the intensive exercises, its members burned a higher proportion of fat to carbohydrate compared to the second. The results were published in the journal Medicine and Science in Sports and Exercise, American College of Sports Medicine.
In 2008, Hespel and colleagues tested the effects of diet on men who did endurance training. Detected among those who had not eaten an increase in the amount of proteins used to process fat, indicating that their bodies were predisposed to burn more fat from fasting.
Hespel recommended that people do this type of training before breakfast, because eating carbohydrates interrupts the processing of fat for about six hours.
Other experts warned that burning fat is thus mainly in the muscles and therefore will not make big difference for those looking to lose weight.
For sports fans who want to improve your exercise regimen, some experts recommend regularly scheduled training session without having eaten.
“If you do a long run and intense without breakfast once a week, this run will train you to burn fat,” said Ron Maughan, professor of sports and health sciences at Loughborough University in Britain. “And the rest of the week, eat lots of carbohydrates to train hard.”
Others said simply that it is not good sports without eating even a small portion.
“If the blood sugar is low, you might get dizzy and may not be able to exercise as well as if he were well nourished,” said Alexis Chiang Colvin, sports health of Mount Sinai Hospital in New York, who recommended eating a banana or other smaller snack before training.