Jogging in the morning on an empty stomach. Is it possible to run in the morning on an empty stomach, jogging on an empty stomach

Morning jogging is a great way to lose weight and tone the body. In addition, they are available to everyone, which has made them incredibly popular. But what about breakfast? What to choose - running in the morning on an empty stomach, or is it better to have a little snack? Let's try to understand this difficult issue.

First, let's look at the main benefits of morning jogging. They are as follows:

Increasing the threshold of endurance. To make this process efficient and fast, systematically increase the load by increasing the duration and speed of running. But here it is important not to overdo it - it is the gradualness that is important.
Strengthens the cardiovascular system. This is ensured by active blood circulation when jogging. Also, running contributes to a better saturation of organs and tissues with oxygen, due to which their functioning improves. Both blood vessels and the heart muscle are strengthened.
The mood rises. Research results confirm that after half an hour of running, the human body begins to produce hormones of happiness. You are guaranteed high spirits for a long time. So running is a wonderful remedy for stress and depression.
A beautiful figure is formed. Through running, you can effectively deal with overweight which helps to tighten the figure and improve posture. But in order to achieve maximum results in this, you need to adhere to the right diet.

Should I have breakfast before my morning run?

The question of whether to eat before a morning run worries many who decide to run in the morning. When is the best time to eat? Here it is worth referring to the results of one study that was conducted in Belgium. The essence of the experiment was to find out whether the order of training and breakfast affects the process of losing weight. The study involved 28 active healthy men. During the test period, the calorie content of their diet was increased by 30%, and the amount of fat in it - by 50.

The subjects were divided into two groups. The first did not train, the second had breakfast before training, the third - after it. As a result, men from the first group gained about 3 kg each during the experiment. Participants in the second group gained an average of 1.5 kg each, while the third remained in their previous weight, and if there were additions, they were insignificant.

The results led to the conclusion that fat metabolism is better during training on an empty stomach. But keep in mind that this applies only to morning exercises - training on an empty stomach in the afternoon or evening will not bring a similar effect.

In this study, we talked about a full hearty breakfast. But with a light breakfast you need to deal with separately. Running in the morning on an empty stomach is good for the figure, but keep in mind that in the morning the blood sugar content is minimal, and when physical activity you may become ill to the point of fainting. Therefore, if you want to lose weight, you definitely don’t need to eat up before a run, but you definitely need a liquid with a small amount of food energy. For example, it can be a large cup of sweet tea. Thanks to sugar, the body will receive the quick energy that it needs for an intense workout, and the liquid will help thin the blood.

Blood in the morning is always quite viscous, and if you don’t drink liquid and immediately go to exercise, it will be a huge burden on the heart - pumping thick blood is much more difficult for it than liquid ones. It is not safe. Therefore, drinks in the morning are a must.

The correct decision on whether to have breakfast before a morning run is as follows: a light breakfast is still needed (it may include only a drink), and then you can go for a run.

If you do not eat at least a small amount of carbohydrates, the body will be weakened. Under load, he will turn his muscle tissue into energy, and this is not safe for those who want to save muscle. Therefore, with whether you need to eat before a morning run, everything is clear. A little fuel is still required. And the longer and more active your workout, the more “hot” you need. If you run lightly for 15 minutes, some sweet tea or coffee will suffice. If your runs are more intense and longer, you need more energy. You can, for example, drink sweet coffee with the addition and eat a couple of cereal cookies.

If we talk about a full breakfast, which includes proteins, carbohydrates and vitamins, then it should be after a run. All these components are building materials for our body.

What if you don't want to lose weight?

And if the question of whether it is possible to run in the morning on an empty stomach is relevant for those who want to lose weight, then what about those who do not want to lose weight, but run for health and maintain muscle tone? It would seem that you can easily eat up. But not everything is so simple.

If you have a hearty breakfast, it is also possible that you will most likely not want to run at all. In addition, the body will be busy digesting food, and if you also give it physical activity at the same time, it may not be able to cope. You can feel unwell, heaviness, discomfort in the abdomen and many other negative consequences. Therefore, if you cannot run on an empty stomach, you can divide breakfast into two parts: eat something light carbohydrate before a run, and proteins and solid meals after it.

Summing up, is it possible to eat before running in the morning, we highlight such key points:

If you want to lose weight, you do not need to eat a full breakfast. Drink some drink, and eat the main food later.
If your workouts are very intense, give your body a little fuel by eating a small amount of carbohydrates before training.
If you do not plan to lose weight, then the best option is to divide a hearty breakfast into two parts: eat one before class, the second after.

What to eat before running in the morning

What you eat before your morning run will depend on the time you have between breakfast and your run. In principle, if this time can be a couple of hours, you can have a hearty breakfast, but if it’s about half an hour, let the food be light enough. The main source of energy before exercise is carbohydrates. Fast ones give energy almost immediately, while slow ones saturate it for a long time.

What do you eat before a morning run? The best option for breakfast is fruits. In addition to fast carbohydrates, they contain vitamins and minerals, and this is very important, because in the process of running we sweat, and the body loses these essential components. Slower carbs for breakfast are important too. Their excellent sources are porridge(especially oatmeal and buckwheat), as well as multi-grain bread or toast. Can be added to morning meals honey- it contains useful fast carbohydrates, many vitamins and minerals, amino acids.

From drinks, in addition to tea and coffee, you can choose cocoa with skim milk, which tones the body in the morning, or fruit smoothies.

Be mindful of liquid. The body actively loses it in the process of jogging, and it is necessary to replenish reserves in order to prevent dehydration. Drink a couple of glasses of water after waking up, also drink in the process of running in small sips and after it.

What to eat after a morning run: options

You can have a snack half an hour after a workout. It is important to give the body all the substances that it needs so much. Here are some good examples of breakfasts after a morning run:

Chicken breast. It is low in calories, and can be prepared in completely different ways. Chicken perfectly saturates, allows you to replenish protein reserves in the muscles and gives energy for a long time.
Banana. Bananas can be consumed both before and after a run. They give quick energy and prevent breakdown. You can prepare healthy smoothies from banana, berries and milk - the ingredients are simply whipped in a blender for a couple of minutes. It should be noted that bananas contain a unique blend of vitamins and minerals that increase endurance in athletes.
Fruit salad. The best option is to saturate the body after training with the vitamins, minerals and carbohydrates it needs. You can mix orange, apple, grapefruit, berries and other products at your discretion. You can use low-fat yogurt as a dressing.
Almond. Contains a lot of antioxidants and helps to normalize blood cholesterol levels. You can add it to your breakfast after a run, if it is porridge, fruit salad, smoothies and so on.
Oatmeal. Oatmeal- one of the most useful and popular breakfasts in the world. By using it after a run, you can feel cheerful and energetic throughout the day. It contains a lot of fiber, which helps to cleanse the body. Oatmeal can be consumed with low-fat milk, nuts, berries, and so on.
Yogurt. As a quick snack after a run, you can use Greek yogurt with pieces of fruit and nuts. It has a lot of protein, which promotes muscle building and increases metabolic processes. But choose yogurt that is free of artificial flavors and sweeteners.

Now you know what to eat before your morning run, and what you can eat after it. It is important to listen to your body and give it what it needs. It is also important to eat right throughout the day, because the productivity of your workouts depends on how and what you eat. It is important not to overeat, but also to prevent exhaustion of the body, otherwise the consequences may not be the best.

Is it possible to run on an empty stomach: video answer

Cardio on an empty stomach: to be or not to be?
This topic is controversial and not well researched scientifically. There is a lot of evidence and debate going on both for and against fasted cardio. And there is no consensus. But in theory, everything looks very good. In the morning, glycogen stores are depleted, and when you start doing cardio, the body primarily uses fat as an energy source. A similar effect, for example, can be observed when you start cardio after strength training.
What do scientists say?
Peter Hespel, professor of exercise physiology at the University of Leuven in Belgium, says that when you exercise on an empty stomach, adrenaline levels are high and insulin levels are low. He and his colleagues tested men who did endurance training without food before their morning workout compared to those who ate. In athletes who didn't eat breakfast, the researchers found a spike in the amount of protein needed to use fat for energy. And this allowed them to burn more fat, unlike the second group.
Other scientists are opposed. For example, Andrew Greenberg, director of the Obesity and Metabolism Laboratory at Tufts University, says that exercising before breakfast uses fat in the muscles. And it has little effect on burning total body fat. Other researchers cite that people may experience dizziness, as well as eat more food after cardio on an empty stomach, that is, overeat. There is an opinion that with cardio on an empty stomach, the processes of catabolism begin.
Where is the truth?
Let's say that cardio on an empty stomach "works". But this method cannot be considered a panacea. Known fact: fat burning occurs due to a daily calorie deficit (when we spend more than we get). And separately cardio was never considered effective way fat burning. Because if we are talking about the usual low-intensity cardio (60-70% of the maximum heart rate), then it does not contribute to a high metabolic response, unlike strength training, when most of the calories are burned after exercise. If we are talking about interval cardio, then there is another question. It helps to speed up the metabolism in the time following the workout. But right at the time high intensity cardio the body uses mixed sources of energy. Therefore, fat will be consumed in a smaller amount than during a low-intensity workout.
So is it worth doing morning cardio on an empty stomach or not?
The answer is simple: it remains only to test it experimentally and conclude whether it works or not. Personally, in my case, I felt a positive effect.
I tried to eat before cardio protein food, proteins with complex carbohydrates, and just protein cocktail. there was no result.
The result was when I drank BCAAs and vitamins before cardio, my cardio was at the level of 120 beats per minute. The result was good. I did not observe the processes of catabolism: I was full of energy all day, during the day I was power training, on the same high level like no cardio. there was no drop in working weights - which I consider the main indicator for catabolism.
Therefore, I advocate fasting morning cardio with an amino acid intake before that. And be sure to have breakfast after cardio, in my case it is a small portion of complex carbohydrates and proteins to support your metabolism and not aggravate the process of catabolism. After sleep, it prevails in the body, and after cardio it intensifies. If you do not eat for several hours after a workout, then this process will reach incredible proportions. Of course, we need to stimulate the processes of catabolism for fat burning. But we are not the enemies of our muscles. Depending on the level of metabolism and goals, breakfast can be either carbohydrate-protein or predominantly protein (if you want to prolong the process of burning fat after training).
I have before cardio Bcaa with a ratio of amino acids 4:1:1 Nanox and Magnum complex vitamins.
Be sure to listen to your body, experiment and draw conclusions.

Running for weight loss is full of different questions and the same different answers. Is exercising in the morning on an empty stomach good?

"Is it possible or not?" - an impatient reader will ask, who does not have the opportunity or desire to have a full breakfast in the morning and then wait another hour before training. Yes, you can. In some cases it is even necessary. However, in some cases it is not necessary and, moreover, even impossible.

What to do, our body is incredibly complex and we still do not know everything about the processes taking place in it. But some facts have already been established and with a high degree of probability it can be argued that they are true and will remain unchanged.

First of all, I'll tell you who is better don't exercise on an empty stomach. These are people with a predisposition to diabetes or any disorders in digestive system. And in general, with any problems in the body. It is better to first see the appropriate specialist. Preferably advanced and having at least some relation to sports medicine.

Running on an empty stomach for weight loss

The first question about running or cardio training on an empty stomach is asked by people who have a very specific and understandable goal -. This is logical. After all, the popular idea of the body's energy supply system looks like this: "by morning, the supply of carbohydrates has dried up and we will burn fat."

It's all right, it's not. First, you didn't go hungry for several days in a row. You probably had lunch and dinner yesterday.

The body is more cunning than many think. Therefore, he has a supply of carbohydrates, and a good one. It is reserved for different occasions: in case of explosive physical activity (for example, in case of danger), to provide energy internal organs. And also for reserve nutrition with glucose of the main consumer of energy - the brain.

However, running out to workout on an empty stomach, you can be sure that the fat consumption will be higher than if you had breakfast. And not just higher, but up to 20%. But this does not mean that you will begin to lose weight faster..

What is wrong here? The fact is that, despite the divergence of opinions of researchers about the benefits or harms of running on an empty stomach, the main result was the same for everyone. Long term the amount of fat is not reduced.

Moreover, speaking of the long term, we mean both months and several days. Sometimes even 24 hours. Of course, provided that the total number of calories did not change in any way. And this data is provided by several authoritative sources, including European Institute of Applied Physiology And International Institute of Sports Studies.

And this seems to be much more logical than fat that has gone nowhere. However, the first law of thermodynamics can tell us the same thing.

Brief conclusion: You can lose fat and lose weight only by reducing the total calorie intake. That is, to consume less than to spend. Running or cardio workouts in the morning on an empty stomach are effective for burning fat. But they are unstable and there is no particular point in using them for this purpose.

For muscle mass

Unlike fat, which is easy for the body to replenish, building muscle mass is somewhat more difficult. For this case, training on an empty stomach can serve well.

This is because, not burdened with the digestion and assimilation of food, the body can deliver more oxygen to the muscles with the blood. However, given the low glycogen content, it is important that amino acids are not consumed. That is, muscles, if there is little adipose tissue in the body.

Some researchers have dug up a couple more trump cards in favor of fasted training for bodybuilders. This is a cascade of beneficial hormonal changes and growth hormone production. However, these studies are so far isolated and there are still no serious confirmations.

Running and cycling

Concerning cyclic species in sports where endurance plays a decisive role, training on an empty stomach is used to accustom the body to the optimal use of its energy resources and improve performance VO2max(uptake of oxygen from the air).

For example, as the magazine wrote Strength and Conditioning Research, inclusion in training process"fasting regime", allowed cyclists to increase PWR- the ratio of power to weight without loss of endurance.

Other studies

Perhaps most importantly, it is the assumption that fasting workouts contribute to increased sensitivity to insulin. It is an anabolic hormone that is released when food is taken. At the same time, a decrease in insulin sensitivity can cause unpleasant sores, including cardiovascular disease.

The only problem is that this effect will be negated if, after a fasting workout throughout the day, a series of continuous snacks follow.

Others, also advanced nutritionists and doctors, say not so much about a decrease or increase in insulin sensitivity, but about the fact that with the classic three meals a day, there is time for insulin levels to normalize. As you understand, with frequent meals, its level almost always remains above the norm. And it’s really bad if the following foods have a high glycemic index.

According to recent data, with prolonged practice of six to seven meals a day, there is a risk of developing type 2 diabetes, heart disease and stroke.

By the way, contrary to common misconception, fractional nutrition itself appeared not as some kind of diet for weight loss, but as a nutritional medicine to eliminate complications of hypoglycemia. Moreover, the duration of the "course" was only one day, after which it was necessary to return to normal 3 meals a day.

This information may seem somewhat new to athletes with a "continuous menu". But the very assumption that frequent meals in small portions is harmful to the body has existed since ancient times. Whereas some degree of starvation may influence positively to physiological processes. Unfortunately, absolutely reliable information on this subject is not yet available.

However, something else is also known: frequent meals, for example, 6 meals a day, but with the same calorie content and, as in the usual 3 meals a day, have no evidence of their usefulness. Including popular speculation about its benefits in increasing metabolism and importance for weight loss.

Some experiments showed another curious thing. After an intense load, the afterburning process lasted a little longer if the training was preceded by food.

Summing up

1. Exercise on an empty stomach justified for the normalization of energy processes in the body. Theoretically, it is important for an athlete to learn how to rationally use deferred reserves, including fats. However, constant training on an empty stomach is not desirable.

2. Training on an empty stomach does not lead to weight loss. There is only very short term effect. For burning excess "ballast", only one rule remains quite obvious, which is as old as the world - this. Eat less, run more.

4. If the plans include conquering marathons, the body should gradually become accustomed to assimilating food and water on the go. Not spaghetti with chicken breast, of course, but, gels or something.

5. Each organism is too individual, so even large-scale studies often give a blurry picture when it comes to physiological processes.

The fact that such studies are usually carried out within the framework of one region or even one city may also play a role. And even if the results turned out to be quite clear, such nuances as the food culture in a given region or the genetic characteristics of the population are not taken into account.

Many professional bodybuilders and sympathetic athletes do cardio in the morning on an empty stomach in order to burn more fat. Zozhnik digs up scientific data on this issue.

The logic of this strategy is based on the fact that after waking up in the morning our body has small stores of glycogen, which was used as an energy source during sleep, so fasted cardio will burn more fat. And, while this strategy may seem tempting at first glance, science does not confirm that "hungry" cardio is a more effective way to get rid of fat compared to exercising after a meal.

Brief physiology of fat burning

In order to present the big picture, it is necessary to look into the physiology of fat burning. Fat burning takes place in three stages:

Mobilization of fatty acids (lipolysis) - "dissolution", splitting of fat cells into fatty acids,
Transport of fatty acids
Fatty acid oxidation (burning fat as an energy source).

Mobilization is the release of fatty acids from the fat cell. This process is mainly controlled by the hormone insulin, as well as catecholamines, while growth hormone, cortisol and other hormones take part in this process.

On next step fatty acids released from the fat cells are transported into the bloodstream. Final stage- oxidation, that is, the burning of fat inside tissues that need fuel - muscles, liver and heart.

Review by Researcher Schoenfeld

In 2011, in the Strength and Conditioning Journal, an expert presented a detailed review entitled "Does Fasted Cardio Really Burn Fat Most."

At the beginning of his work, the scientist emphasized that it is a short-sighted strategy to consider burning fat, which is consumed as an energy source only in training. Human body is a dynamic system that constantly adjusts and regulates the proportion of fat and carbohydrates used as an energy source. This regulation occurs due to the production of hormones, the activation of enzymes and other factors that can change at any time. As a general rule, if you burn more fat during a workout, your body will use more carbohydrates as an energy source during the rest period, and vice versa.

Thus, fat burning should not be considered in a short training period (hour to hour), but in the long term. Only in this way will a person be able to notice significant changes in the composition of the body.

The scientist Horowitz compared how fat is burned in people with an average training experience during training at different intensities. During the experiment, the participants pedaled the exercise bike at different intensities over 4 training sessions. In the first two workouts, the subjects consumed carbohydrates with a high glycemic index at the 30th, 60th and 90th minute, while:

o The first training session was performed at 25% of the maximum oxygen consumption (low intensity).

o The second is at the level of 65% of the IPC (moderate intensity).

During the other two training sessions, the subjects trained with the same intensity, but on an empty stomach and without eating during the training itself.

As a result, it was found that during training at low intensity and consumption of carbohydrates, the process of splitting fat, or lipolysis (in which fat cells release fatty acids, but fat burning does not yet occur) was reduced by 22% compared to fasted training.

However, until training was over the 80-90 minute mark, fat oxidation (self-burning) was the same when training on an empty stomach, and during training with carbohydrate intake.

At the same time, during moderate-intensity training, regardless of whether carbohydrates were taken or the training took place on an empty stomach, the rate of fat oxidation was the same even after the subjects crossed the training mark of an hour and a half. And this is despite a 20-25% decrease in the lipolysis process and an increase in the concentration of free fatty acids. (fatty acids that are ready to be oxidized) in blood.

Another study assessed how carbohydrate intake before and during exercise affects fat burning.

In a randomized, cross-over design, blind trial, 7 endurance athletes pedaled an exercise bike for 120 minutes at 63% of maximum power output, followed by a training cycle in which subjects pedaled as fast as possible. As in the study above,participants trained at different intensities over 4 training sessions.

1. Hin the first training session, subjects received a placebo before and during training.

2. Hand the second - a placebo 30 minutes before training and carbohydrates every 15 minutes until it ends.

3. Hand the third - carbohydrates 30 minutes before and placebo during training.

4. Hand the fourth is carbs before and every 15 minutes during exercise.

Result: No evidence that carbohydrate intake before or during exercise interferes with fat oxidation.

Schoenfeld emphasizes that these two studies show that during moderate to high-intensity cardio on an empty stomach, significantly more fat is broken down than oxidized. At the same time, fatty acids that have not undergone the oxidation process are converted back into adipose tissue, as a result of which the increased lipolytic effect (fat breakdown) that fasting training provides is negated.

talking plain language, during training on an empty stomach, our body does not fully use the fat released from fat cells in a free form for burning, since the concentration of fat in the blood exceeds the body's ability to use it as an energy source.

Disadvantages of Exercising on an Empty Stomach

Pete McCall, an expert from the American Councilon Exercise, notes that due to the elevated hormone cortisol in the morning, unused fatty acids in training are not just converted back into adipose tissue, but are more likely to find a home in the abdomen. The specialist emphasizes that instead of burning more fat with fasted training, we can actually only help our stomach to become less attractive.

Yale University scientists have found that there is a relationship between elevated cortisol and accumulation of fat in the abdominal region.

You can also recall a study using the cross-design method, which was conducted by Korean scientists in 1999:

Experts compared the effect of training on an empty stomach with training, before which a mixture of glucose and milk was consumed. As a result, it was found that the consumption of pre-exercise glucose with milk caused a larger spike in increased post-exercise oxygen consumption (the effect ofEPOC) compared to fasted training.

Schoenfeld notes that other studies have found similar results. This is an indicator that pre-workout meals have an advantage over fasted workouts, allowing more calories to be expended during the rest period.

The fact is that training after eating allows you to train more intensely than when a person trains on an empty stomach. This is quite natural, because if before training the body receives a certain amount of energy, a person can train harder. As a result, due to the higher training intensity, a person is able to burn more calories both during the training itself and after it, due to a more pronounced effect of EPOC.

Most Valuable Research

In 2014 in the Journal of the International Society sports nutrition(JISSN) published one of the most valuable studies comparing fasted and post-meal workouts. The scientists did not examine the degree of influence of two training strategies on the process of lipolysis or fat oxidation, but the resulting changes in body composition.

The purpose of the experiment was to study changes in fat and lean mass in exercisers either on an empty stomach or after eating. For 1 month, 20 subjects did a 1-hour cardio workout. moderate intensity 3 times a week. The participants were divided into 2 groups:

o GroupAI have been exercising since morning on an empty stomach.

o GroupB- after a meal.

It is also important to note that both groups followed the research-controlled eating plan with the same 500 kcal energy deficit and macronutrient ratio. Research result:

Changes in body composition that have been observed due to the combination of a low-calorie diet with aerobic training, were the same regardless of whether the subjects exercised on an empty stomach or after a meal.

Fasting doesn't burn more fat

In a discussion on the results of the study, the scientists indicated:

Previously, it was hypothesized that fasted training encourages the body to use mostly fat as fuel, and not carbohydrates, thus reducing the percentage subcutaneous fat more than exercising after meals. The data of our study refute the validity of this hypothesis. Although both groups lost a significant amount of weight and fat mass, regardless of the "nutritional status" differences in the final results were found.

Based on all the above information, it can be concluded that final result for the purpose of burning fat, it does not matter when and in what conditions we train. It all depends on the personal preferences of each person. At the same time, it is especially worth noting that neither "hungry" cardio, nor workouts after eating will bring results if you do not follow the law of energy balance. In the end, everything will decide whether you spent more calories per day than you received from food..

By the way, the authors of the above study still admit that due to the relatively short period of the experiment and the small group of subjects, the possibility cannot be discarded that, under certain conditions, fasting training tactics may have their advantages. At the same time, they note that for the final completion of disputes, it is necessary to conduct long-term studies using larger group test subjects.

In defense of fasted cardio

What are the "certain conditions" mentioned by scientists? Perhaps training on an empty stomach in order to achieve a very low percentage of fat?

Jim Stoppani, Ph.D. in sports physiology, notes in his post on fasted cardio that he has found in his time with clients that fasted cardio can help you shed the most stubborn layer of fat.

For example, most men are prone to storing fat in the abdomen and lower back, while women tend to accumulate more fat reserves in the thighs and buttocks. When a person achieves intermediate success in the process of losing weight, getting rid of a significant amount of fat, but his body does not look sculpted enough, it is these areas of the body that resist to the last.

Over the years of his coaching work, Stoppani noticed that when a person gets rid of most of the adipose tissue, it is cardio on an empty stomach that allows you to get rid of the most stubborn fat in the "problem" areas of the body. At the same time, the scientist notes that there is no scientific evidence in this regard. This is just an observation.

Fitness expert and nutritionist Lyle McDonald has the same point of view as Stoppani. The specialist emphasizes that the determining factor in whether it is advisable to use a cardio strategy on an empty stomach is the current percentage of subcutaneous fat in the human body.

McDonald notes that for many people with a fairly low percentage of body fat (approximately 12% for men and 19-22% for women), further burning of adipose tissue becomes a problem. This is due to the fact that as we get rid of fat in our body, a series of adaptive changes occur, the purpose of which is to slow down the process of mobilizing fatty acids. In addition, poor blood flow in areas of accumulation of stubborn fat further complicates the task.

For people with relatively low body fat who are looking to reduce it even more, Lyle McDonald recommends a variety of strategies, including fasted cardio, which is likely to increase free fatty acid mobilization and even improve blood flow to areas of stubborn fat. At the same time, the scientist notes that for a person with an average percentage of body fat (above 12% for men and 19% for women), cardio on an empty stomach will not bring dividends.

It is important to note that McDonald does not claim, but only suggests, using the phrase "...fasted cardio...will most likely increase fatty acid mobilization." At the same time, summing up, the expert says the following:

The best time to do cardio is any time, as long as these workouts are done regularly. If you want to train in the morning before eating, great, if after eating, great. In this situation, it is more important to pay attention to the training itself than to worry about when exactly to train.

Conclusions:

The changes in body composition that are seen with a combination of aerobic exercise and an energy deficient diet will be the same regardless of whether a person trains on an empty stomach or after a meal. Therefore, those who want to lose fat can exercise whenever they want. It all depends on the personal preferences of each individual.

For the sake of objectivity, it should be noted that cardio training on an empty stomach can be in theory justified strategy, but only on the condition that the percentage of subcutaneous fat in the human body is already low enough, but despite hard training and eating a calorie deficit, he cannot get rid of the most stubborn layer of fat.

Scientific sources:

o Fasted Exercise for Faster Weight Loss, International Sports Sciences Association (ISSA)

o B. Schoenfeld, Does Cardio After an Overnight Fast Maximize Fat Loss, Strength and Conditioning Journal, Feb 2011; Vol. 33

o B. Schoenfeld, A. Aragon, Body composition changes associated with fasted versus non-fasted aerobic exercise, J Int Soc Sports Nutr. 2014; 11:54

o Does Fasted Cardio Provide Significant Benefits, American Council on Exercise (ACE)

o Moyer A., Rodin J., Stress-induced cortisol response and fat distribution in women, Obes Res. 1994 May;2(3):255-62

o Epel E., Moyer A., Stress-induced cortisol, mood, and fat distribution in men, Obes Res. Jan 1999;7(1):9-15

o Fasted Cardio In The Morning, jymsupplementscience.com

o Fasted Cardio and Fat Loss – Q&A, bodyrecomposition.com

Cardio training plays a significant role in burning fat. There is an opinion that cardio on an empty stomach contributes not only to getting rid of fat, but also speeds up this process. On the other hand, during training on an empty stomach, not only body fat, but also muscle. Therefore, it is worth weighing the pros and cons before embarking on this type of training.

The effectiveness of cardio on an empty stomach

morning cardio on an empty stomach is considered very effective in terms of physical condition person. Training starts a number of processes:

The release of beneficial hormones into the blood due to the stress that the body begins to experience.
Impact on adipose tissue of growth hormone and testosterone, which help the body take energy from fat stores.
Acceleration of metabolism with regular training.
Active work of the endocrine system, which will cheer you up and set you up for the working day.

There is an opinion that cardio on an empty stomach in the morning for weight loss is more effective than training on a full stomach. There is another point of view: to burn fat, cardio training does not have to be “hungry”. So is it possible to do cardio on an empty stomach for weight loss or is this training aimed at strengthening the heart muscle?

Should I include such cardio in my training program?

It directly depends on the purpose of the training. For example, if the goal is only weight loss, then training will be quite appropriate. During physical exertion, carbohydrates stored in the body serve as a source of energy. In the morning, glycogen levels are minimal, so the body begins to use fat during training. On the other hand, fat is the last part of the body. In the beginning, protein will be used as energy, i.e. muscle. Accordingly, fasting cardio contributes to the loss of not only fat, but also muscles, which is not suitable for people who, in addition to losing weight, want to gain an elastic body.

“Hungry” cardio is not suitable for people who, in addition to morning classes, plan an evening workout. In this case, it is better to have breakfast in the morning - so the effect of losing weight will be greater, and the load on the body will be more gentle.

Each person can decide for himself whether such training is suitable for him or not. Only an experimental path will help you make the right choice. Try not eating before training or, conversely, eating only proteins or carbohydrates and compare the results. The option to which the body responds better and will be optimal, even if it does not suit another person.

How to do cardio on an empty stomach?

In order for cardio on an empty stomach to bring only benefits to the body, a number of requirements must be observed.

Workout time

If the main goal of the training is to lose weight, then it should last at least an hour. That is how long it takes for energy supply to occur at the expense of fats, which are the last in line for splitting.

As for the regularity, it is better if the training is carried out with short breaks. Otherwise, the body will get used to such a regime, which can lead to a greater loss muscle mass and fatigue. The best option is 2-3 times a week.

Training Rules

The main rule of training is not to eat anything in the morning. Only ordinary water is shown, which can be drunk both before and during the training. In no case should you replace water with coffee, as many do to give the body vigor. This is fraught with stomach problems. The drink can be allowed 20 minutes after the training.

The second rule is intensity. It should be low. The main thing is to extend the training time, and not to make it fast and intense. Fast walking or slow running is a great solution for "hungry" cardio.

And the third rule is consistency. You don’t need to immediately achieve an hour-long workout, do everything gradually. Let it be 10 minutes at first, then 15, and so on, until the body gets used to the loads, and they become a burden for it.

cardio on an empty stomach is better to do in the morning than limit yourself to food for an evening workout;
it is advisable to monitor the pulse: its optimal value should be in the range of 100-160 beats per minute;
use or protein;
have a good breakfast after your workout.

Breakfast after cardio or not, so what?

No less relevant for cardio on an empty stomach is nutrition after training. Moreover, the questions “what to eat after the training” and “when to have breakfast” are equally important.

It is better not to eat immediately and it is desirable that the proteins “leave” the stomach first. Then after half an hour or an hour you can take carbohydrates, as fat continues to burn until they are consumed. The opinion that breakfast is not necessary at all is wrong. If the body does not receive food before lunch, then it will decide that the person intends to starve. As a result, the process of fat accumulation will start, contributing to the fact that each subsequent meal will turn into the deposition of fat. Carbohydrate breakfast after cardio on an empty stomach blocks this process and reduces muscle loss.

Cardio training for weight loss will not be effective without reducing calorie intake. Therefore, it is important not only when to eat, but also what. The table provides a list of foods that are desirable to consume after morning cardio.

Pros and cons of cardio on an empty stomach

Cardio on an empty stomach causes a lot of controversy: some believe that the training is useful, others do not see anything good in it.

Arguments for":

In the morning, due to the reduced amount, the body mobilizes fats. Eating interferes with this process.
After cardio on an empty stomach is at a high level. As a result, fats are burned for some time after the training.
Morning cardio will teach the body to wake up easily in the morning, and also energize you for the whole day.

In favor of “hungry” cardio, there are also studies by scientists who have proven that the effectiveness of cardio for fat burning is higher if performed on an empty stomach than when it is full.

Arguments against":

The effect of "hungry" cardio may not be as expected. Many of the fatty acids found in the body are converted back into fat cells after exercise. And in most cases they are deposited in the abdomen.
Intensive morning cardio on an empty stomach contributes to significant muscle loss.
During cardio on an empty stomach, stomach acid is released, leading to serious diseases of the stomach. There is also an increased load on the heart.

Opponents of "hungry" cardio believe that if the goal of training is to burn fat, then it does not matter at all in what conditions it is carried out. The main thing is to follow the law of energy balance. Everything else depends on the preferences and health of the practitioner.

Cardio on an empty stomach is a kind of double-edged sword. You need to clearly define your goals and capabilities in order to make the right decision.