“Have breakfast before going to run or is it more beneficial to exercise on an empty stomach?” Whether you are a rookie in the fitness world or an expert who has been training with consistency for some time, you will see that the debate about whether to have breakfast before or after exercising has its history among athletes.
As expected, there is not a single correct answer to the question of whether to have breakfast before or after exercising, since everything depends on what your goal is. That added to personal tastes as if you are one of the people who wake up with a lot of appetites or who only drink a cup of tea or coffee.
Set your goals
If you want to burn fat and lose weight, some experts say you could get better results if you train on an empty stomach. What happens, in this case, is that the muscles do not find enough energy to function, so they probably use reserves. In short, this theory holds that the less glucose you have in the body, the more fats you will burn.
On the contrary, if what you are looking for is to improve your performance, it would not be a good idea for you to leave the house without tasting anything. The lack of energy would prevent you from getting the most out of your practice.
Similarly, you have to take into account if you suffer from any disease, such as diabetes, or if you usually have low blood pressure, for example. In these cases, it will be necessary to have breakfast or to drink something before starting your training, especially if you exercise right after waking up.
If what you want is to increase your muscle mass, they recommend you eat within 45 minutes once your routine is finished. This is a period during which the food you eat will be used to replace glycogen (your carbohydrate reserves) and to recover.
Benefits of Eating since training
The point at which the experts agree is that, whether you have eaten or not before exercising, it is vital that you do it at the end. When you exercise, you increase the production of hormones. Therefore, you have to fill your reservations and rest enough for a better reconstruction of the muscles and skin beauty.
During the first 2 hours after finishing your training, the body absorbs more easily the vitamins and minerals that you provide. And, since muscles need protein to rebuild, this would be a good time for you to eat them.
In any case, it is also important that you drink water throughout the day, both before and after exercising, to stay hydrated.
What breakfast before exercising? And then?
Although we said that some experts in the subject endorse you exercise on an empty stomach if you want to lose weight or burn more fat, there are also many others who think otherwise. Its foundation is that, while it may be true that the body uses fat reserves, you can also lose muscle mass.
In addition, the constancy is important when exercising. If a person goes out running 3 or 4 times a week on an empty stomach, it would be likely that soon afterward they would reduce the frequency with which they exercise due to fatigue or lack of motivation.
Whether you decide to eat or not before practicing sports, we give you some food tips to keep them in mind:
- What you eat before exercising will help you to have more energy and optimize your performance. Try to make it healthy and light. Nuts, a banana, cereal or a piece of cheese can give you the strength and calcium you need for a good training session.
- The carbohydrates, such as brown rice, oats or other sources of low glycemic index, are energy to muscles. It is preferable that you take them before exercising and not afterward.
- If you practice an aerobic routine, try to eat light carbohydrates, such as a fruit without peel, at least 1 hour before starting. Dairy products, such as milk and yogurt, usually inflate the stomach. If they are part of your breakfast, you may prefer to wait a couple of hours before training so that the body can digest them.
- After training, muscles need carbohydrates and proteins to rebuild. You can prepare an omelet with egg whites or maybe you prefer to eat chicken, fish or vegetables. Other sources of carbohydrates and proteins are nuts, almonds, fruits, cheese, ham, cereals, milk, and yogurt.
- The whole foods are rich in fiber. Although we need them, they can bring intestinal discomfort. In this case, you may prefer to eat them after exercising.
- You see that there are different theories about whether to have breakfast before or after exercising. Taking into account your goal and your needs, try to see how your body responds to the food you eat to achieve better results when training.