Is it worth to do running on empty stomach? This issue has a lot of ideas of solution. Some people train regularly, when others cannot run on an empty stomach.
- Training on an empty stomach destroys muscles
It is certainly true that training on an empty stomach leads to the destruction of muscle mass. But do not worry, your muscles will not evaporate right now. There is a misconception that without food the body is looking for the necessary carbohydrates and glucose in the muscle tissue. In other words, the body loses muscle. However, it does not lose a hundred percent of muscles as well as the body stores glucose in the form of glycogen in the liver and muscles. After overnight insulin level (that helps cells to absorb sugar and restraining fat loss) in the liver is lowered. But the storage of glycogen still has enough holdings. So, when you go for a morning jog, your body takes energy from glycogen in the muscles.
But training continues and the storage of glycogen become empty. Then the body must find a new source of energy, and it begins to use free fatty acids as fuel. If at this point you increase the intensity of your workout, then your body will try to destroy the proteins (amino acids) because of the absence of glycogen due to the inability to quickly withdraw energy from fat. Only then you can start to run the risk of burning your own muscles. However, at this stage most of the runners stop training. The great loss of glycogen is characterized by symptoms such as dizziness, weakness and fatigue.
- Workout on an empty stomach is the best way to lose weight
Very often a workout on an empty stomach is the best way to burn fat and lose weight. Although really, running on an empty stomach can make your body to take energy from fatty acids. But, it is not a determining factor for the weight loss.
The percentage of energy, which is taken from the fat-burning, is usually high. But the overall energy expenditure and calorie intake is usually lower under training low-intensity. In the case of high-intensity training, the percentage of energy from the burning of fats is usually lower. But the total energy consumption and calorie intake are many times higher. At the end of the day the overall energy balance will be more important. If you burn more calories than you have used, you will lose weight. So, if you want to lose weight, it is better to run intensively on an empty stomach.
- Running on an empty stomach increases endurance
Training on an empty stomach is not a good idea for non-athletes, who want to improve their shape. The duration and intensity of training is strictly dependent on the level of glycogen. Highly intensive workouts are useful for increasing endurance.
Scientific research has shown a very positive effect that can be achieved with special exercises when glycogen stores are empty. This causes the body to optimize and save the fat metabolism. The body learns to spend longer glycogen from the muscles. However, there is no evidence that it leads to an increase of stamina. At the same time, it is important to remember that regular exercise with exhausted glycogen stores may adversely affect health.
There are more effective methods of weight loss and increase endurance, but running on an empty stomach is also not useless. It is very suitable the early risers, who just like running before breakfast.
So, if you want to run on an empty stomach, you should follow these recommendations:
- Depending on your level of physical education, your jogging should last approximately 40 or 60 minutes.
- Try to select low intensity jogging.
- Drink a glass of water before jogging.
- After running, you must close the anabolic window, do this in the first 30 minutes after exercises. At this time, your body will absorb nutrients more quickly than usual. In such way, you fill the empty stores.