If this is your first visit, be sure to check out the FAQ by clicking the link above. You may have to register before you can post: click the register link above to proceed. To start viewing messages, select the forum that you want to visit from the selection below. |
|
|
Thread Tools | Display Modes |
#1
|
|||
|
|||
Exercising on a fasted state
Many people start exercising with an empty stomach because it is said that if you do it you will burn fat faster than if you had some food in your stomach. It is actually proven to be right since having an empty stomach is associated with having low sugar levels and in consequence, the fat burning process is faster. The question many people might be asking to themselves is that if it is healthy to go and exercise with no ingestion of food. Well you all should get your own conclusion on whether you want to burn fat faster or the benefits that eating can give you.
It is proven that the fat burning starts after approximately 20 minutes of exercising. So what? Well that means you will be wasting 20 minutes of your energy before you start losing fat and an empty stomach organism cannot give you the energy that a person who ate something would have. That means that the workout of a person who eats would be more effective since it has the energy to exercise for longer. Eating before exercising will give you many benefits such as working as a recovery booster, will give you the strength to stand more intense workouts and will help people not to feel nauseous and dizzy which happens to people who do not eat and exercise for a long time. Now, it is important to know that it doesn’t mean you will have a complete meal before going to the gym. I would recommend people to eat a banana since it brings a lot of potassium and it helps a lot, a yogurt, oatmeal or a sports drink; those are good options for you to choose from and enjoy your workout with more energy. |
#2
|
|||
|
|||
Exercising on a fasted state
It's much more complex than what you describe.
Circulating glucose will be used first, but this only lasts for a few minutes. Food in the stomach does not materially contribute to blood glucose; it must enter the intestines to be well absorbed. In any case, it's unlikely that glucose absorbed from a recent meal will precisely match the requirements of exercise. If there is a deficit, glycogen stores in the liver and muscles are converted to glucose. Typically there's about 2000 kcal stored in this way in a person who is well fed. That can last all day in a sedentary person even while fasting, and it can last for several hours in a person who is exercising. Fat won't be burned at any significant rate until the glucose and glycogen are used up. Even then, it takes a while to ramp up fat metabolism and to accustom the brain to a change in nutrition, and during the interim expensive glucogenesis from muscle protein is undertaken (always present to some extent when fasting with no glycogen stores). And so on. |
#3
|
|||
|
|||
Exercising on a fasted state
Aaronmac wrote:
Many people start exercising with an empty stomach because it is said that if you do it you will burn fat faster than if you had some food in your stomach. It is actually proven to be right since having an empty stomach is associated with having low sugar levels and in consequence, the fat burning process is faster. The question many people might be asking to themselves is that if it is healthy to go and exercise with no ingestion of food. Well you all should get your own conclusion on whether you want to burn fat faster or the benefits that eating can give you. Folks should definitely draw their own conclusions. Consider that your discussion fails to discuss how the body changes over to fat burning and how fat ends up being burned later to restock the carbs burned during exercise. There's a reason it is said that aerobic exercise increases the metabolism for several hours - It takes several hours of burning a higher percentage of fat to rebuild the glycogen burned during the exercise. It is proven that the fat burning starts after approximately 20 minutes of exercising. So what? Well that means you will be wasting 20 minutes of your energy before you start losing fat Relying on the incorrect assumption that once the exercise is complete there is no effect later on the amount of fat burnt. In reality any exercise is good for burning calories and thus burning fat, but going longer than 20 minutes is better because after that the percentage of fat being burnt during the exercise increases in addition to the time later that fat is burned is longer. and an empty stomach organism cannot give you the energy that a person who ate something would have. Yet another incorrect assumption. This time you have made the error that all dieters are high carb dieters not actively burning fat already before they started exercise. Plus you have made the error that carbs are the only source of energy for any exerciser. Plus you have made the error that the body has no current stores of glycogen. In fact digestion draws blood and energy away from the muscles so exercise interferes with digestions. That's the simplist reason for exercising on an empty stomach and then eating after you finish - Eating first and then exercising can trigger indigestion if you exercise enough. That means that the workout of a person who eats would be more effective since it has the energy to exercise for longer. The Marathon run is designed with a specific length to address this issue. The human body stores carbs as glycogen and there is a limit to how much glycogen can be stored. The length of the marathon ensures that anyone who runs that distance is out of stored glycogen before reaching the finish. The reason training for a marathon is different in type than training for a 10K run is running out of glycogen. Training for a marathon needs to train the body to burn fat fast enough for running. In comparison training for 10K and shorter runs needs to train the body to draw down its glycogen stores quickly. I think half-marathon training can be one or the other depending on personal conditioning. For those who are interested in how much exercise it takes to lose how much fat, a marathon should burn about enough calories to burn a pound of fat. Food is *very* efficient fuel! That's why marathoners are given oranges for the sugar during their runs. It helps them by supplying carbs thus reducing the need to drive fat out of storage. Any workout short of a half marathon will not deplete the body's supply of glycogen for anyone on a high carb diet. When weight lifter bonks for lack of glycogen the limitation is rarely that they have burned enough calories to have run a marathon. The limitation is they have run out of the glycogen stored in their muslces and it takes time to draw the latic acid out of the muscles and move the glycogen from the liver to the muscles. A weight lifter who has bonked can generally start again in a few hours. Eating before exercising will give you many benefits such as working as a recovery booster, If it was long enough before that you completed the digestion. No one I have ever discussed the topic with means that when they say before. will give you the strength to stand more intense workouts Burning fat is about duration of workout far more than about intensity of workouts. Deliberately aim at the wrong target and you will most definitely miss the correct target. Intense workouts do help build muscle, an extremely slow process, and larger muscle mass does increase basal metabolism. This means intense workouts are beneficial for keeping weight off and for improving long term results. But it is the endurance workouts not the intense workouts that are good for lost fat. and will help people not to feel nauseous and dizzy which happens to people who do not eat and exercise for a long time. That's called bonking or hitting the wall. For folks trying to lose fat bonking is a sign that you are aiming at the wrong target. Eating to push away the wall is aiming longer and harder at the wrong target. It is beneficial to mix intense workouts without your endurance fat burning workouts. The endurance ones convert mostly carb burning fast twitch muscle fibers to mostly fat burning slow twitch muscle fibers. The intense ones grow new carb burning fast twitch muscle fibers. For muscle growth the expression "no pain, no gain" might or might not be true. Getting nauseous or dizzy is a sign that you have just done an intense workout that was harmful not beneficial. The next intense workout be a tiny bit less intense so you don't get nauseous or dizzy - The point for optimal muscle growth is intensity without the bonk. Intensity with the bonk starts to burn muscle protein. The moment you become nauseous or dizzy is the moment after your workout has gone from beneficial to detrimental. Now, it is important to know that it doesnt mean you will have a complete meal before going to the gym. I would recommend people to eat a banana since it brings a lot of potassium With modern farming methods the amount of potassium in a banana is unknown. Potassium is good for exercise so if you want a known controlled amount look at Lite Salt - There are several brands but they are all near 50% potassium salts. A quarter teaspoon on some food will work better than a banana. Also bananas are high carb and high sugar. They are too sweet for most dieters. They are so sweet they border on candy. If your diet limits sugar you should be very hesitant to eat a banana without considering better food choices. and it helps a lot, a yogurt, oatmeal or a sports drink; those are good options for you to choose from and enjoy your workout with more energy. As low carbers know, fat and protein based foods work better for endurance exercise anyways. Low carbers tend to do better at endurance exercise than intense exercise because they are already in the fat burning mode that marathoners target. Low carbers start out far lower in stored glycogen - They have the usual amount in their muscles but tend to be empty of in in their livers. For intense exercise a low carber will benefit more from several shorter sessions than from one big session because they start out closer to the wall. |
Thread Tools | |
Display Modes | |
|
|
Similar Threads | ||||
Thread | Thread Starter | Forum | Replies | Last Post |
Low-carb state of mind | Andrew B. Chung, MD/PhD[_7_] | Low Carbohydrate Diets | 33 | September 30th, 2007 01:22 PM |
How the USA is becoming a police state | Useful Info | Low Carbohydrate Diets | 1 | February 4th, 2007 03:58 AM |
obesity rates by state | Nunya B. | General Discussion | 0 | August 26th, 2005 01:37 AM |
State of euphoria! | Chad C. | Low Carbohydrate Diets | 3 | May 7th, 2004 06:02 PM |
State Fair report | frood | Weightwatchers | 10 | October 24th, 2003 10:58 PM |