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Health & Fit Exercising before breakfast burns more fat, study says

17:11  18 october  2019
17:11  18 october  2019 Source:   cnn.com

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Critics like to say that fasted cardio is a catabolic menace that will strip away the muscle you’ve worked so hard to build. Skipping breakfast and running on an empty stomach led to an average of 20 percent more fat being burned . Japanese scientists also report that fasted exercise accelerates fat

Men who ran before breakfast burned up to 20 percent more fat . Wikimedia/Alisdair McDiarmid. According to the National Post, researchers from the University of Northumbria studied the effects of an empty stomach on exercise , and found that people who exercise on an empty stomach can burn 20

Should you eat before or after exercise in the morning? The debate has raged for years.

a man standing next to a body of water© Photo Illustration/Thinkstock

The eat-first camp says food before exercise boosts blood sugars, giving the body fuel to increase the intensity and length of a workout. It also keeps you from being fatigued or dizzy.

The eat-after camp says you burn more fat if you fast before exercise.

A small UK study published Friday supports the latter point of view: In 30 obese or overweight men, those who exercised before breakfast burned twice the fat as men who ate breakfast before they worked out.

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Their bodies also burned more fat throughout the day than were the other men. The early-morning exercise prevented weight gain, which is not the same thing as inducing weight loss. But the results suggest pre- breakfast workouts are the best, said lead researcher Peter Hespel

People who eat breakfast before exercising burn more carbohydrates and more rapidly digest post-workout meals, a study found. "This study suggests that, at least after a single bout of exercise , eating breakfast before exercise may 'prime' our body, ready for rapid storage of nutrition when we

That's because exercising with no fuel forces the body to turn to stored carbs, and when those are quickly gone, to fat cells.

Unfortunately the eat-after group didn't lose more weight than the eat-before group during the six weeks of the study, but it did have "profound and positive" effects on the health of the group that fasted, researchers said.

Skipping the meal before exercise made the men's muscles more responsive to insulin, which controls high blood sugars, thus reducing the risk for diabetes and heart disease.

"The group who exercised before breakfast increased their ability to respond to insulin, which is all the more remarkable given that both exercise groups lost a similar amount of weight and both gained a similar amount of fitness," said exercise physiologist Javier Gonzalez, an associate professor in the department for health at the University of Bath, in a statement.

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Big news for hungry athletes and fitness fanatics: A study published online in the British Journal of Nutrition has found that exercising on an empty stomach in the morning can help burn up to 20% more body fat than exercising after breakfast .

Run or bicycle before breakfast . Exercising in the morning, before eating, the study results show, seems to significantly lessen the They also burned the fat they were taking in more efficiently. “Our current data,” the study ’s authors wrote, “indicate that exercise training in the fasted state is more

"The only difference was the timing of the food intake," Gonzalez added.

a woman posing for a picture© Thinkstock

A 2017 study from the University of Bath, also co-authored by Gonzalez, looked at 10 men and found the same results -- because of lower blood sugar levels after fasting, the men burned more fat.

However, this time the men burned more calories if they ate breakfast first.

A 2010 study found similar results, this time in a group of 28 healthy, physically active men. One group did no exercise. Two other groups were put through grueling morning exercise of running and cycling four times a week; one group ate before exercise and the other after.

It's likely no surprise that the group who didn't exercise gained weight. But contrary to the 2017 study the group who ate breakfast before exercise also gained weight. It was the group who exercised on water and an empty stomach that maintained their weight, lost fat, and kept their blood sugars in good shape.

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The study found participants were losing 20 percent more body fat if they did not eat breakfast . Researchers at the University of Northumbria at Newcastle did not have a large study group, and it did not Exercising to maximize weight loss. Researchers said not having breakfast meant the fat

1. Many people believe that early morning exercise before breakfast burns more body fat than after eating later in the day. Although there is still some The argument is that after an overnight 8-12 hour fast , your body’s stores of glycogen are reduced and you burn more fat when glycogen levels are low.

What's the takeaway? Obviously science needs to look at this a lot harder, with much larger study groups. But based on the science in these studies, it does seem exercising before eating may be good for your overall health, even if it doesn't always whittle your waistline.

If you do choose to work out on an empty stomach, keep these tips from the US Figure Skating Association in mind to keep your muscle tissue from breaking down:

  • Use the four R's of recovery: rehydrate, replenish, repair and reinforce.
  • Do that by drinking water or sports drinks.
  • Within 15 to 30 minutes, eat a meal with a 4:1 carb to high quality protein ratio.
  • Some good choices are fruit and low-fat Greek yogurt, trail mix, or a banana with peanut butter.

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