The controversy surrounding exercise on an empty stomach has not subsided in the sports environment for years. There are enough adherents and opponents. In the morning, the body’s glycogen stores are depleted, so during training, the body has to spend its own, from the fat layer. This is what advocates of hunger sessions appeal to: fat burns faster.
Fasting workout: good or bad?
First you need to decide what kind of training we are talking about. If about power, then there are much more minuses. Having not received a supply of energy, the body will be forced to receive it from the muscles as well, which prevents their growth. The fasting strength training cycle is suitable only for girls who, due to inexperience, have pumped, for example, quads. Guys usually don’t care. Everyone else should have a snack with complex carbohydrates an hour and a half before class.
Cardio sessions on an empty stomach are a different story. There is no convincing scientific evidence that they help you burn more calories. If we compare training on an empty stomach and an hour after a meal, then the daily calorie consumption will be approximately the same. In the first case, more fatty acids are broken down, but they do not have time to fully oxidize and some are converted back into adipose tissue. At the same time, taking carbohydrates before cardio increases post-workout calorie expenditure.
The observation of renowned sports physiologist Jim Antipasto cannot be ignored. He believes that for low-fat athletes, hungry workouts help burn those layers of subcutaneous fat that go last: on the stomach and lower back in men, on the hips and buttocks in women. This does not apply to fitness beginners.
Deal with hunger in training
Sessions must be periodic, no longer than three months. At the same time, we must not forget that this type of training is suitable only for experienced athletes (with at least two years of experience) and with an absolutely healthy heart. It is advisable to do a cardiogram every couple of weeks.
If your goal is to remove fat from problem areas without affecting muscles, then take a protein complex before training. After that, do not forget to close the anabolism window – a snack of half the calories burned at the rate of 60% protein and 40% carbohydrates.
So, although there is no unequivocal information about the fat-burning effect of fasting exercises, everyone chooses whether to include them in the training plan. Moreover, such sessions undoubtedly help to accelerate metabolism and increase the body’s endurance.