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If you’re the type of person whose alarm goes off while it’s still dark out to make it to the gym or for a jog while the rest of the world sleeps, this one’s for you.
Not all of us are keen on waking up early and crushing our personal records at the gym without eating first. However, these benefits for working out on an empty stomach might change your mind.
Research indicates that exercising on an empty stomach can accelerate weight loss. One study on 64 people with obesity found that fasting every other day while doing aerobic training led to greater weight loss than dieting alone did.
Since your muscles don’t store sugar first thing in the morning, your body will tap into its reserves of stored energy and help you burn fat while exercising. This is ideal for those trying to burn fat and lose weight while exercising. If you’re looking to build muscles, it’s best to get adequate nutrients prior to your workout.
While working out on an empty stomach, you don’t have the guilt of overeating or the weight of a heavy meal on your shoulders. You’re more likely to have more energy to train if you haven’t consumed excessive carbs, sugars, and fats. Studies have also found that training on an empty stomach is a terrific way to build lean mass and boost insulin sensitivity. Your body is also more likely to absorb your post-workout meal more efficiently.
While fasted workouts come with many perks, it’s important to keep in mind that there may be some downsides to working out on an empty stomach, to ensure your workout is safe.
Working out on an empty stomach, especially with high-intensity training or advanced cardio may result in low blood sugar, which can leave you feeling nauseated, light-headed, and dizzy.
While there isn’t any conclusive evidence that skipping breakfast is dangerous, eating a hearty breakfast has been linked with higher energy levels throughout the day, more productivity, and better performance. Those who eat breakfast have also shown fewer cases of high blood pressure and high cholesterol.
If skipping a meal before workouts leaves you feeling lethargic and with very little energy to function, try eating at least an hour before your workout. The best foods to improve your performance include healthy carbs like fruits and vegetables, healthy fats like coconut oil and avocados, and protein from eggs, and healthier dairy products. Adding some nuts to your diet is also a good idea when consumed in moderation, as many nuts, especially peanuts, are heavy in calories.
Whether you’re working out on an empty stomach or not, it’s important to stay hydrated before, during and after your workout to compensate for the water lost while sweating. Rehydrate with a refreshing bottle of cold water.
LOCH’s range of convenient and colorful reusable water bottles keeps your beverages cold for up to 24 hours. Whether you’re enjoying a delicious nutrient and water-rich smoothie or refreshing water, you can carry it around to and from the gym.
Find out how to properly hydrate during a workout here.