Thinking About Fasting Before Your Exercise? Read This First


Fast-paced exercise has been a hotly debated science subject for some time, with research showing many benefits — from improved energy utilization to improved insulin sensitivity.1


Whether it is personal choice or simply hitting the top spot in the gym, anorexia is in full swing.


"Some studies and studies show that fasting training can better absorb less energy from glycogen and other fatty acids, so in this case, fasting training is better for fat / fat consumption," explains Douglas Smith, "The very nature of abstinence from dinner , sleep, fasting when you wake up and exercise means that many of our energy needs can be derived from fat. ”


The American Council on Exercise supports the finding that exercise in fasting conditions helps to burn fat faster as our glycogen, which is used for energy, is low. This is good news for those who want to lose a few pounds.


On the other hand, some experts say that the lack of energy will reduce the severity of the sessions, ignoring the positive effects. In this case, fasting exercise can be best suited for those with specific goals, personal eating habits, and preferred exercise time.


Keep reading to learn all about fast running, including the best time to do it, what to eat after that, and more.


What Is The Best Time To Exercise Fasting, And How Long?

According to Lori Russell, for it to be a really fast run, it needs to be a 10-12 hour interval between your last meal and a training session. "This makes breakfast times very useful, and while you should avoid calories before fasting training, it is beneficial to have a large glass of water to maintain hydration levels and take a multivitamin to help prevent any nutrient deficiency."


Since the body does not use the energy for digestion, many people feel more energetic during fasting and can easily walk for 60 minutes. "And it really depends on what we describe as hard work, if you are given a 30-minute run in the area compared to a 45-minute training session in the gym for a variety of energy needs," explains Smith. “But if proper exercise is a four-hour climb or something more strenuous, fasting may not be the best idea, and it may be best to postpone your exercise immediately to complete the exercise with an external energy source. . ”


The key is to maintain a healthy balance between burning those calories and significantly reducing energy stores in the body, which can lead to long-term damage.


How Long Do You Have to Wait After Eating Exercise?

"Some theories and studies suggest that eating after 30 minutes will help the body absorb nutrients more efficiently than just eating whenever possible," Smith said. “Exercise depletes the body and creates a biological environment for your body to be nourished. Eating a healthy diet can help utilize the natural spike in insulin when you rest quickly for better help and move nutrients to the parts of your body that you need most, the real muscles you trained minutes ago. ”


With busy schedules and many of us on the trip, or maybe hunger has not yet arrived, eating a healthy post-exercise diet does not always happen. However, according to Smith, this is not a problem. "While most people swear by the 30-minute rule, it is a real mistake for most people, and self-examination is important to see if it is worth it or not."


Who Should Avoid Immediate Exercise?

From a health standpoint, immediate exercise may not be appropriate for everyone, and it is important to understand what is safe for your body. According to Russell, any healthy adult and pregnant woman should discuss their desire to exercise immediately with a dietitian and physician before entering the water.


Similarly, Smith advises: “In a medical sense, fasting for fasting may not be appropriate for anyone with a health condition, such as hypoglycemia, or any other digestive condition that can impair the ability to exercise using untapped energy sources. . Immediate exercise is a broad process in the human body, and some may feel that they need more energy before eating and will need to exercise more slowly in order to exercise on an empty stomach. ”


That is not to say that the latter should refrain from exercising too quickly, instead allowing time for the body to break down the initial challenges to adapt to the new format.


What Is the Best Performance in a Sustainable Environment?

In line with your efforts, fasting exercises are usually performed to direct the body toward a specific goal. “Exercise on an empty stomach is done to improve future habits and performance, not just to get immediate results. This means that rapid exercise will not be good as your body is deprived of a fast energy source, ”explains Smith. "Short-term exercise is very effective in this regard, as in view of the decline in insulin levels, our bodies naturally absorb fat as their main source of fuel."


This means that fast, high-intensity cardio exercises are popular, as short spurts for strength training sessions to reap the maximum fat burning capacity. In fact, a study conducted by Northumbria University found that it is possible to burn more body fat by exercising in the morning on an empty stomach, without affecting our appetite later in the day.2


However, in contrast, a study by The Results Journal of the International Society of Sports Nutrition on fasting against aerobic exercise diet for 20 healthy women who ate the same calorie intake found no difference in the results of the first dose.3