There are many opinions on the topic of running on an empty stomach in the morning. For some it's a regular part of their training while for others exercising on an empty stomach isn't possible.
Some myths about running on an empty stomach:
Running on an empty stomach can cause muscle loss:
A common belief in the gym is that skipping breakfast to exercise can lead to muscle loss. But the muscle doesn't dis
appear immediately. People often mistakenly believe that without food the body will be starved of the carbohydrates and glucose (sugar) necessary for morning exercise. According to this view the body is forced to break down Muscle protein for needed energy.
In other words the body loses muscle. But it's not accurate. The body stores glucose in the form of glycogen (a form of stored sugar) in the liver and muscles. At night insulin levels in the body (which help cells absorb sugar and prevent fat loss) decrease and liver glycogen decreases. But the body still has glycogen stored in muscles; therefore when an athlete starts running in the morning the body initially draws energy from glycogen stored in the muscles. But as exercise continues the glycogen or carbohydrate stores in the muscles are almost completely depleted.
As a result the body is forced to look for different sources of energy increasingly turning to the release of fatty acids for fuel and if one increases exercise intensity to compensate for the lack of glycogen and the lack of energy supply from fat it will also do so by breaking down proteins (i.e amino acids) ) to obtain the required energy. Only then can he lose muscle. However most runners have stopped exercising at this point. A large glycogen deficiency is often accompanied by symptoms such as dizziness weakness and fatigue.
Running on an empty stomach is the best way to lose weight:
Fasting exercise is often touted as the best way to burn fat and lose weight. Running on an empty stomach done right will eventually force the body to get more and more of the energy it needs from free fatty acids which is not a determining factor in weight loss.
The percentage of energy burned from fat is very high but due to the low training intensity total energy expenditure (TEE) and calorie expenditure are relatively low. In the case of high-intensity running such as interval training the percentage of energy produced by burning fat is much lower.
However TEE and calorie consumption are several times higher. At the end of the day the most important thing for weight loss is energy balance. If a person burns more calories than they consume then they lose weight. Therefore in terms of weight loss fasting high-intensity running is the first choice.
Running on an empty stomach can increase endurance:
Working out on an empty stomach is not a good idea for athletes who want to entertain themselves and improve their performance. The duration and intensity of training is severely limited by glycogen deficiency. Therefore the expected training incentive is rather low. Longer higher-intensity high-quality workouts are best for performance.
Scientific studies on professional athletes have shown that very positive results can be achieved with specific workouts that previously empty glycogen stores. This allows the body to improve and save fat metabolism. The body learns to spend more time processing the glycogen stored in the muscles.
However there is no concrete evidence that this improves car performance. At the same time it's important to note that regular training while previously emptying glycogen stores can adversely affect health. Running on an empty stomach can work even if there are more effective ways to lose weight or improve endurance This adds some welcome variety to the training.
So if one wants to run on an empty stomach here are some tips:
- Depending on your fitness level your run should last 40 to 60 minutes.
- You should drink a glass of water before running.
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