Workout a few hours after a meal or workout on an empty stomach, fasting? What is the most beneficial method to lose more weight or burn more fat? The experts answer.
The body's main sources of energy – “fuel” – are fat and carbohydrates. Fat is stored in the form of triglycerides in adipose tissue, while carbohydrates are stored in muscle and liver in the form of glycogen. Carbohydrates are also contained in blood sugar.
Studies show that when we eat before training our blood sugar is higher before and during it. This makes sense given that most of the pre-exercise meals in these studies provided carbohydrates, which the body used as energy during training.
But when one exercises on an empty stomach, most of the body's energy needs are met by the breakdown of body fat. A study of 273 participants found that fat burning was higher when one exercised on an empty stomach and glucose and insulin levels were higher when one exercised while eating.
This shift between carbohydrate and fat metabolism is part of the body's natural ability to function whether it has recently eaten or not.
Since the body burns more fat to produce energy when the person is fasting, it is partly reasonable to think that this can lead to greater fat loss over time.
In fact, one study found that there were different responses in people who exercised on an empty stomach than in those who ate before exercise.
In particular , the ability of muscles to burn fat during exercise and the body's ability to maintain blood sugar levels improved with fasting exercise, but not with post-exercise exercise.
Because of this, some scientists believe that the body's response when we exercise on an empty stomach could cause more beneficial changes in body fat compared to exercise after a meal.
However, although some evidence suggests potential benefits of fasting exercise, there is no strong evidence that this tactic leads to greater weight or fat loss.
Although relevant research has been limited, two studies have shown that there was no difference in fat loss between women who exercised after eating and those who exercised without eating.
source: ygeiamou.gr
