It is generally recommended that one should exercise in the morning, and generally on an empty stomach. It is believed that having fasted for so long, from night till the next morning, exercising without having eaten anything might help you burn more calories, thus leading to weight loss. But does it really happen? Is exercising on an empty stomach good for your body? To get the answer to this question, Onlymyhealth spoke to Avinash Rajapet, who is a fitness trainer and the co-founder and program director at Fitbee, which is a Hyderabad-based fitness company that specialises in fitness and nutrition programs for women.
“While working out on an empty stomach has its benefits,” Rajapet said. However, he recommends it to only those who have some experience in strength training and high-intensity activities. For others, exercising on an empty stomach may cause the blood sugar level to drop, thus causing dizziness and nausea, the fitness instructor added. However, there are certain exercises you can do on an empty stomach, which include:
- Walking or jogging
- Light aerobics
- Yoga
What To Eat Before Workout?
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When you eat the right food and in the right quantity pre-workout, it can improve your performance considerably. You can have half a banana, or some apple slices 15-20 minutes before working out. This fuels up your body and will help you to exercise harder. Just remember to keep it simple, have an easily digestible and light snack before exercising.
Similarly, there are some foods that you must avoid pre-workout. Foods such as citrus fruits and dairy products may cause mucus production, which further leads to discomfort, thus hampering your workout performance. The same goes for oily food items. Just like food, it is equally important to stay hydrated, said Rajapet. Sip small quantities of water while exercising. If you feel parched, wait for a few minutes after your workout before consuming large quantities of water.
So, this is about what you should and shouldn’t have pre-workout, but what about those once you are done sweating it out. As per leading health websites, there is a wide range of food items you can consume after exercising, such as:
- Fruits
- Smoothies
- Nuts
- Seeds
- Eggs
- Whole-grain bread
- A sandwich
- Yogurt
- Milk
Truth Behind Empty Stomach Workout And Losing Weight
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Now we know that having a light snack before you work out might actually help you with better performance. So, what is the truth behind the general recommendation that one should work out on an empty stomach in order to lose weight? To know the truth, it’s crucial to first understand the underlying theory. It is generally recommended as when you exercise having fasted, your body uses the stored fat and carbohydrates for energy, instead of energy from food sources. This helps you in weight management.
However, the research into this has given mixed results. One study conducted in 2016 that involved 12 men showed promising results, which is that participants were able to shed more fat when they exercised after fasting. However, a similar study involving women showed no such results that exercising after having fasted leads to no significant improvement in the body composition.
Also read: Why Do Muscles Get Sore Post Workout? What You Can Do About It
Another important thing to note here is that when you exercise on an empty stomach, your body not just uses fat and carbs but proteins as well. Your body needs this macronutrient to both build and repair muscles, which doesn’t happen in the absence of food.
Hence, it is alright if you have a light snack before you exercise. It is the healthier thing to do.
(With inputs from Avinash Rajapet, who is a fitness trainer and the co-founder and program director at Fitbee)
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