Are you one of those people who wakes up and goes straight to the gym? Or who go hours without eating in the afternoon to train on an empty stomach ? So, it’s time to find out if this practice helps or harms your health!
In this article, we will discuss what fasted training is, the reasons why people adopt it, the role of eating before training , the benefits and potential risks associated with this practice, as well as how to properly pre-workout.
What is fasted training?
Training in a fasted state, also known as fasted training , is an exercise approach in which an individual performs physical activities without consuming food for an extended period.
The fasting period may vary in the number of hours, depending on individual preference. Some people choose to train in the morning before breakfast, while others may train in the afternoon after a fast that lasts most of the day.
The idea behind this practice is that during fasting , the body tends to rely more on stored fat as an energy source, potentially increasing fat burning during training .
Why do people train fasting?
People take this approach for a variety of reasons. As we said previously, some people believe that training on an empty stomach can increase fat burning, since the body, deprived of energy from food, turns to fat reserves as its primary source of fuel .
Furthermore, other reasons include the search for optimizing sports performance and simplifying the routine, as it is not necessary to plan a pre-workout meal.
What is the role of food in fasted training?
The main purpose of fasted training is to tap into the body’s energy reserves , such as glycogen and fat, to provide energy during exercise since food is not currently available.
However, it is important to highlight that pre-workout nutrition plays a crucial role in performance during exercise. This is because a balanced meal before exercise provides the body with the energy necessary to sustain physical effort.
In an adequate menu, carbohydrates are particularly important, as they are the primary source of energy for the muscles during exercise. Proteins help repair and build muscle, while healthy fats offer a source of sustained energy.
Oh! And remember that, before adopting fasting training, it is advisable to consult a nutritionist to assess the best suitability of this practice for your specific case.
Discover 5 benefits of training on an empty stomach
The benefits of fasted training are a debated topic in the scientific literature, and while there is some evidence to suggest advantages in certain circumstances, it’s worth remembering that results vary between individuals and exercises .
Check out some of the benefits below!
1. Increased fat oxidation
During fasting, the body can draw on fat reserves as a primary source of energy. This can lead to increased fatty acid oxidation, which in turn can contribute to weight loss and reduced body fat .
2. Improved insulin sensitivity
Training in a fasted state can improve sensitivity in people with insulin resistance or prediabetes. This may be beneficial for controlling blood sugar and preventing metabolic diseases .
3. Promotion of mitochondrial adaptation
Fasting training can stimulate mitochondrial adaptations, essential for the production of energy in the body, and can improve performance in aerobic resistance activities.
4. Simplifying the routine
For some people, fasted training can simplify their exercise routine, eliminating the need to plan a pre-workout meal and creating some motivation. This can make working out more convenient, especially in the morning .
5. Optimizing fat burning in low-intensity activities
Studies suggest that fasted training may be more effective for burning fat during low-intensity exercise, such as walking or light jogging.
However, it should be noted that the benefits of fasted training may vary from person to person and depend on several factors, including the type of exercise, intensity, duration of training, and individual health status.
Furthermore, it is important to note that not all studies agree on the benefits of fasted training.
See 5 harms of training on an empty stomach
Training on an empty stomach can offer benefits in certain situations, but it also has potential harm, depending on the individual. Based on bibliographical references and studies, the main harms of fasting training include:
1. Reduced performance
A lack of nutrients and energy from food before training can result in early fatigue, lack of energy and poor performance during exercise .
2. Gastrointestinal discomfort
Some people may experience abdominal discomfort, nausea, dizziness, and even fainting during fasted training. This occurs due to the decreased blood supply to the digestive system and the lack of glucose available to keep blood sugar stable.
3. Risk of muscle catabolism
Training fasted for long periods can lead to muscle catabolism, that is, the breakdown of muscle tissue . This action is completely undesirable for those seeking muscle mass gains , as it can reduce protein synthesis and recovery.
4. Decreased ability to concentrate and coordinate
A lack of glucose in the brain due to fasting can negatively affect the ability to concentrate and coordinate during training, increasing the risk of injury.
5. Increased risk of hypoglycemia
In some people, training in a fasted state can lead to dangerously low blood glucose levels, resulting in hypoglycemia . This state can cause dizziness, weakness, excessive sweating and, in extreme cases, loss of consciousness.
How to do a pre-workout properly?
Pre-workout for those who train fasting is their last meal. Therefore, it needs to be balanced to ensure that the body has the energy necessary for an effective exercise session, minimizing potential risks. Check out the tips!
Consume complex carbohydrates
Consuming an amount of complex carbohydrates as the last meal before training can provide energy for exercise. Some foods that include the macronutrient : Whole foods, sweet potatoes , oat derivatives (such as flour, bran and grain), chickpeas, chestnuts , cassava , lentils and peanuts .
Include proteins of high biological value
Eating an adequate amount of protein in the last meal before training can help with muscle maintenance and recovery. Some foods that include the nutrient : meat , eggs , milk and dairy products.