Is morning training “on an empty stomach” indeed a successful method?

Morning exercise on an empty stomach has become popular among many exercisers. Supporters of the method claim that it contributes to fat burning, improves performance and promotes metabolic flexibility. Is it really an effective and successful method? Here is the full explanationWhat does the training method on an empty stomach include??

Morning training on an empty stomach, or fasting training, is a training that is carried out after an overnight fast of 8-12 hours, which means that in practice it is a morning training after sleep, before the first meal of the day. The main idea behind it is that our glycogen stores (carbohydrates) are depleted after prolonged fasting, and in such a situation the body demands to use fat as the main source of energy.

Does fasted training actually burn more fat??

The main explanation is that training on an empty stomach can contribute to burning fat. Indeed, studies have shown that during the training itself, there is indeed an increase in the use of fat as an energy source, especially when performing aerobic training. However, it is important to understand that the fat that is ‘burned’ during training does not actually translate into a decrease in fat percentage in the long term. The decrease in fat percentages, therefore, depends mainly on the daily caloric balance, that is, on the total number of calories consumed compared to those that were wasted.

 

The main disadvantage – damage to sports performance

One of the most prominent disadvantages of training on an empty stomach is the possible damage to sports performance, especially when it comes to strength training. During intense training, the body needs available glycogen stores, and once these are less, performance may suffer. Exercisers who tried the method reported a decrease in strength as well as a decrease in the ability to recover during training without a pre-meal.

On the other hand, when it comes to low-medium intensity aerobic training, the damage to performance is less, and may even be negligible in many cases.

Another disadvantage – possible effect on muscle mass

The biggest concern of many exercisers is the damage to the muscle mass during training on an empty stomach. During intense training, especially when the carbohydrate reserves are empty, the body may also use protein as an energy source, which may lead to the breakdown of muscle mass. However, eating right immediately after training – especially one rich in protein and carbohydrates – can prevent the breakdown of protein and reduce the risk of damage to muscle mass.

But there are also quite a few advantages

There are exercisers who prefer a morning workout on an empty stomach precisely because of the logistical and physical advantages it offers:

• Convenience and logistics: For those who train early in the morning, training on an empty stomach saves the time needed for the meal to be digested.
• a feeling of lightness: Many report that they feel lighter while training without a meal, and are able to concentrate and persist in training without feeling heavy.
• Improvement in metabolic flexibility: Training on an empty stomach may improve the body’s ability to use fat in a certain situation or carbohydrate in another situation – a feature called ‘metabolic flexibility’. This can be essential for exercisers who focus on aerobic or endurance activity.
• Psychological effect: For some exercisers, training on an empty stomach improves the general feeling during training, giving them more control and a heightened sense of concentration.

bottom line: Exercising on an empty stomach is another tool available in the exerciser’s toolbox. It’s not for everyone, but it definitely has a place as part of a personal training strategy. In the end it’s about trial and error – if you feel that this type of training is more comfortable and better for you, and no matter what the reason, then it might be right for you. However, the possibility of impaired performance, especially in strength training, should be taken into account, and proper nutrition should be observed after training to prevent damage to muscle mass.

The writer is Ziv Zafarni Clinical and sports dietitian