Learn how to exercise in the morning before eating breakfast. Learn about the pros and cons of running before eating in the morning and what effect on burning more fat doing so.
The degree to which you will benefit from exercising before breakfast depends on what purpose. What may be an advantage for some may be a disadvantage for others.
The main benefit of exercising before breakfast is that you can potentially burn more fat. Muscles do not have much glycogen, so the body is more likely to use stored energy as fat. Then, runners can have the benefit of exercising before breakfast.
Fasting before exercise can increase your metabolism
A study found that exercising on an empty stomach can increase body fat burning by up to 20% more than exercising after breakfast.
Researchers from the University of Northumbria asked 12 physically active men to run with moderate intensity on a treadmill in the morning, without eating breakfast first, while another group ate breakfast before they ran. Ninety minutes after the training session, the participants received chocolate milk, while they later received pasta for lunch.
The researchers found that participants who did not eat breakfast had less appetite later in the day and did nothing to compensate for their hunger, compared to those who ate breakfast before exercising.
In addition, those who exercised on an empty stomach had 20% higher fat burning than those who had eaten breakfast.
Greater fat burning when you have less glucose
You will burn more fat the less glucose you have in yiur system. However, if your goal is to improve strength and speed, it is not sure that exercise without eating first is the best because lack of energy can make it harder for you to perform at your best.
People with diabetes should eat breakfast before exercise if they exercise early in the morning.
Important to eat after exercise
Regardless of whether you have eaten before exercise or not, it would help if you ate afterward. Once you have exercised, you need to replenish with healthy and nutritious food and ensure enough recovery. The more complex the intensity, the more critical it is to eat carbohydrate-rich foods such as rice, pasta, and potatoes.
How to exercise in the morning before breakfast
Exercise with moderate intensity. There are still many who believe that low-intensity running training is the best training for increased fat burning. Exercising with low intensity will burn more calories from fat compared to calories from carbohydrates, but you burn fewer calories in total. Then it may be more effective to run a shorter distance with higher intensity instead of training over a longer distance.
Have gradual habituation to running before breakfast in the morning
If you are used to running later in the day, running in the morning can be a shock to your body. Your blood sugar is lower before breakfast so that you may feel dizzy, but only temporarily. Later, you will be able to run longer in the morning, before breakfast, and have more than enough energy throughout the workout. You must eat the night before as a basis for the exercise the following day.
Add light interval training in the morning
Add light interval training to the session you practice running in the morning. As you acclimatize as a morning runner, you can increase the intensity to burn even more fat as you run. Enter ascent runs as part of the end of the training session, or complete a fartlek, where you enter ascents of varying length throughout all or parts of the training session.
Eat a hearty meal the night before
Eat a proper meal 2-3 hours before going to bed the night before. A meal that balances carbohydrates, proteins, and healthy fats are the best. The dinner will give you energy when you are going to train running the following day.
Breakfast after the run
Eat a breakfast rich in protein and carbohydrates after you finish your morning run. This will help replenish the glycogen stores for the day ahead. Eat wholemeal bread with cheese or eggs, and make a fruit smoothie. Yogurt and berries are also good alternatives for breakfast. Ensure that what you eat for breakfast fits in and becomes a balanced part of what you plan to eat for the rest of the day.
When fasting before exercise works and does not work
When you run, and it has been 8-12 hours since the last time you ate, the body will first use some glycogen stored in the muscles and liver. Eventually, these stores become too low, and the body begins to burn fat, and this process takes longer.
If you practice running at low to moderate intensity for less than 90 minutes, your body can relatively easily transform fat into energy, and you can complete a good workout without eating anything in advance. Most people have enough glycogen for a 90-minute workout, and fat is also burned faster with low-intensity exercise.
If you train with high intensity, lack of energy intake before the training session will go beyond. It is not possible to burn enough fat to get enough energy when you exercise at high intensity. So when the body runs out of carbohydrates, it is no longer possible to maintain the same intensity.
In a study, a group of men ran in moderate form for 60 minutes. In the last half hour, the participants ran at a more intense pace, and the study showed that runners who had not eaten first were not able to run as long and at the same pace as those who had eaten before the training.
The body burns not only fat during exercise but also afterward. Eating before you exercise can help increase fat burning even after a workout. You do not want the same effect if you do not eat before exercise, and the danger is imminent that you overeat after a workout where you have run out of carbohydrates along the way, and fat burning has fully taken hold.
Another challenge of not eating before exercising in the morning is that you can put more stress on your body and trigger cortisol, which causes the body to break down muscles to use protein as energy.
Running on an empty stomach will increase fat burning and lead to the breakdown of proteins, which is not necessarily a good thing.