Until recently, the idea of training early in the morning without eating was considered unthinkable. However, recent scientific advances have shed new light on this practice and its potential benefits. Current research suggests that people who exercise on an empty stomach can burn approximately 70% more fat compared to those who wait two hours after eating to train. But is it the fasting itself or the type of exercise that makes the difference?
According to Norman Boulé, an expert at the University of Alberta, the key lies in the source of the fuel used during exercise. When we train on an empty stomach, our body does not use the fuel from the last meal, but depends on the glycogen reserves stored in the body. This process can have benefits for physical performance and long-term health.
Early research suggests that reducing muscle and liver glycogen stores may improve insulin resistance, which may hold promise for people with type 2 diabetes. If a person exercises on an empty stomach early in the morning, this fatigue is emphasized.
Claudia Lescano, teacher of Physical Education and expert in High Performance Sports, recognizes that many people use intermittent fasting in combination with training as a strategy to lose weight. He emphasized that frequent fasting can be very useful for improving insulin sensitivity in people with metabolic pathologies. Training on an empty stomach, according to Lescano, further improves this strategy by forcing the body to use energy reserves, mainly fat.
However, Lescano also warned that this practice should be monitored by professionals, as there may be a risk of hypoglycemia in some cases. In addition, he points out that when we train after a long fast (about 12/14 hours from the last meal), gluconeogenesis is preferred, a process in which the body renews muscle glycogen reserves of glucose before starting to burn fat. . Therefore, training on an empty stomach can be an effective strategy to burn fat, but it requires a specific approach.
Sports scientists at Nottingham Trent University have also found interesting results in this regard. They found that those who exercised on an empty stomach and ate later in the day were unable to compensate for the calories lost during fasting. This suggests that combining exercise and fasting can be a powerful way to increase the benefits of training.
Dr. David Clayton, an expert in nutrition and exercise physiology, concluded that more long-term research is needed to fully understand the effects and possibilities of this practice. In addition, it seeks to make fasting easier and easier for people who are interested in its benefits.
In summary, intermittent fasting has become popular due to its potential health benefits and its combination with early fasting training has been studied with interest. Although this can be an effective strategy for burning fat and improving insulin sensitivity, it is important that it is carried out under the supervision of professionals and taking into account individual needs.