The practice of train on an empty stomachalso known as as FastingHas gained popularity in recent years – especially among those who are looking for fat loss. Proponents claim that it helps to burn more fat while critics warn of reduced performance and muscle loss.
So what does science really say?
This article examines the Physiological effects of fasting against Fed trainingHis advantages and disadvantages and how to determine whether The training in a good condition is advantageous or harmful– Depending on your individual goals, your fitness level and your state of health.
What is fasting training?
Fasted training usually refers to Train quickly in the morning after an overnight stayIf your body has not consumed calories for 8 to 12 hours. In this state:
- Insulin levels are low
- Glycogen stores can be reduced
- The body is more likely Use fat as a fuel source
Fasted training can include:
- Cardio (particularly low to moderate intensity)
- Resistance training
- High intensity interval training (HIIT)))
Potential advantages of training on an empty stomach
1. Increased fat oxidation
Fasted cardio can improve Find use as a source of fuel. A study published in 2016 in British Journal of Nutrition found that The fat oxidation during training was significantly higher in a good condition compared to a Fed state (Schoenfeld et al., 2014).
However, this does not necessarily lead to a higher fat loss over time – the total energy balance remains the most important factor.
2. Improved insulin sensitivity
Some studies indicate that quick training can improve Insulin sensitivity and glucose regulation, especially for people with insulin resistance or metabolic syndrome (Van Proeyen et al., 2010).
3 .. convenience and habitual formation
Training before breakfast can be easier and support for people with busy schedules Common formation By removing the need to plan or digest a meal in advance.
Possible disadvantages of fast training
1. Reduced movement performance
For many people, Glycogen breakdown In a quick state, too:
- Reduced endurance
- Reduced performance
- Lower training intensity
This is particularly relevant for High -intensive or long -term sessions.
2. Increased reduction of muscle protein
Without the availability of amino acid through food, quick training – especially the training of resistance – can increase Muscle protein catabolism (Tipton et al., 2001). Over time, this can hinder muscle retention or growth.
To mitigate this, some experts recommend consuming consumption 10–15 g essential amino acids or A small protein shaking Before fasting training.
3 .. Greater effort perceived
Fasting workouts can feel Harder subjectiveWhat the consistency can influence, especially for beginners.
Fasted vs. Fed training for fat loss: what research says
Long -term fat loss
Despite higher fat oxidation during the sober sessions, total fat loss over time does not differ significantly Between fasting and fed states when calories are coordinated.
Key study:
Schoenfeld Bj et al. (2014) carried out a randomized study in which fasting and fed -aerobic training was compared. After 4 weeks, Both groups have lost similar amounts of fat.
Conclusion: Fasting training can have an impact Fuel consumption during trainingBut No total loss of body fatUnless you are connected to a calorie deficit.
Who could benefit from a quick training?
- Endurance athlete With low intensity runs for metabolic adaptation
- People who are aimed at fat loss who feel comfortable without food
- Intermittent Fuster Maintaining consistency with morning workouts
- Advanced trainees Experiment with fuel partitioning
Who should avoid quick training?
- Beginners or underweight people
- They focused on Muscle hypertrophy Or power gains
- People with Low blood sugar sensitivity Or susceptible to dizziness/fainting
- Athletes with high intensity Need top performance
Tips for safe and effective fasting training
- Hydrate first (Water, black coffee or electrolyte)
- Use fast training for cardio with low to medium intensity
- Consider strength training EAAS or BCAAs before training
- Monitoring for signs of Dizziness, fatigue or a decline in performance
- After training, eat a balanced restoration (including protein + carbohydrates)
Diploma
The training on empty stomach has both Advantages and restrictions. While it can improve fat oxidation and metabolic flexibility in some people, this can also Compromise performance or muscle preservationEspecially during intensive or error -based training.
Ultimately, the effectiveness of the fast training depends on yours:
- Goals (Fat loss against muscles))
- Personal comfort
- Training style
- Total energy and macronutrient absorption
There is no uniform answer. The best approach is the one who supports your consistency, health and performance – whether almost or fed.
References
- Schoenfeld BJ, et al. Changes in the body composition in connection with sober and non -cut aerobic training. J int -SOC Sportnutn. 2014; 11: 54.
- Van proeyen k, et al. Training in the sober state improves glucose tolerance during the high -fat diet. J Physiol. 2010; 588 (PT 21): 4289–4302. https://doi.org/10.1113/jphysiol.2010.196493
- Tipton KD, et al. The timing of the amino acid carbohydrate recording changes the anabolic reaction of muscles to resistance exercises. At the J Physiol Endocrinol Metab. 2001; 281 (2): E197 – E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197
- American College of Sports Medicine. ACSM guidelines for exercise tests and prescription, 11th ed.
