RUNNING ON AN EMPTY STOMACH : MYTHS & TRUTHS.

Want to know more about running on an empty stomach or a full one?

 

Confused about it? Want to know the myth and truth behind it?

 

So here are the 3 biggest  myths and truths behind...

 

 

1. "Working out on an empty stomach leads to huge muscle loss".

 

MYTH : WORKING OUT WITHOUT BREAKFAST LEADS TO MUSCLE LOSS.

 

 

TRUTH :

 

 This is not 100% true as when we workout without carbohydrates and glucose in the morning  , the body does not have enough of both then it is forced to breakdown PROTEINS  to get the energy it requires.

 There are a total of about 2 million proteins in the human body whereas muscles have only a few of them namely actin , myosin, trypsin. So its not  true that its the muscle protein which loses but it holds true that protein is lost more.

 

The body stores glucose in the form of glycogen and glucagon in the liver.Over the night body cells absorb glucose in them and thereby blood gets depleted of sugars until morning arrives , so when we start  morning run, our body uses the left over insulin in the blood thereby further reducing the insulin or sugars in the blood which causes dizziness , weakness and fatigue.

 

 Now the body needs a secondary source of energy to continue the workout which can only be given by the proteins of the body. Now proteins come into play after the carbs and fats of the body are totally exhausted.

 

A 1999 study published in the "Journal of Applied Physiology" showed that cyclists who consumed a low-carbohydrate diet increased their performance time by almost 100 percent in cold temperature when they were tested after consuming a high-carb diet. When the same test was done in a hot environment, the same cyclists increased their performance time by about 22 percent.

 

Use Protein for Backup Power

 

 

Although protein can be used for energy by converting its structure to glucose, it's not advisable to rely on it for energy. Proteins provide structure for all organ systems as well as your immune system.

 

 However, your body will use protein as an alternative energy source if carbohydrate level is low. Protein is still used at a very low percentage for fuel during cardiovascular exercise, even when there are sufficient carbohydrates present. Even so, new proteins are also formed during exercise to counter the rate of protein breakdown.

 

To maintain lean muscle, exercise physiologist Len Kravitz of the University of New Mexico suggests you consume a meal consisting of carbohydrates and protein within 45 minutes after your workout. The carbohydrates spare proteins from being used as energy and do their other important vital functions.

 

Considerations:

 

 

 

Oftentimes, you don't need to do more than an hour of cardio to improve your fat-burning potential. Your body continues to expend calories at a higher rate than at a resting state for many hours after high-intensity exercise. This condition is called EPOC -- excess post-exercise oxygen consumption -- where your body continues to rely on fats and carbohydrates to fuel the body as it repairs damaged muscle tissues, balances hormone levels and cools body temperature.

 

 In a 2011 study published in "Medicine and Science in Sports and Exercise," a 45-minute bout of high-intensity exercise can elevate metabolism for 14 hours in which subjects were burning an average of an extra 190 calories at the 14th hour.

 

2."Working  out on an empty stomach is the best method to lose weight ".

MYTH : WORKING OUT ON AN EMPTY STOMACH IS THE BEST METHOD TO LOSE WEIGHT.

 

TRUTH :

 

 Working out on an empty stomach forces the body to convert free fatty acids to glucose and obtain more and more energy from them. However this is not the decisive factor in losing weight.

When we train at a very low intensity fat starts to burn extensively but calorie consumption and total energy expenditure (TTE) remains low due to which weight is still not lost rather fat is burned.On the other hand if we do high interval training  like high intensity running sessions  fat is although burned less but TTE & energy consumption are both increased. So in the end what matters is spending more calories than consuming leads to weight loss.

Therefore HIGH INTENSITY RUNNING SESSIONS ON AN EMPTY STOMACH LOSES WEIGHT.

 

3."RUNNING ON AN EMPTY STOMACH INCREASES OUR CARDIOVASCULAR ENDURANCE ".

 

MYTH : WORKING OUT ON AN EMPTY STOMACH IS GOOD FOR ATHLETES.

TRUTH :

 

 Working out on an empty stomach is not a good idea for leisure athletes who want to improve their performance  as LACK OF GLYCOGEN restricts training duration and intensity. We automatically come to a lower intensity if we are on an empty stomach thereby losing fat and not the TEE. A good workout should include a high intensity performance lasting longer than 45 minutes which improves both the endurance as well as the TEE.

 

SO IF YOU WANT TO RUN ON AN EMPTY STOMACH FOLLOW THESE STEPS :

• Depending on your fitness level run atleast between 40 to 60 mins.

• Drink a glass of water before you run.

• After the workout eat carbs within 30 mins because during this time our body can absorb nutrients faster than usual and are at the EPOC state therefore to reduce that body doesn't metabolise proteins feed it with carbs immediately.

 

 

 

 

 

 

 

 

 

 

 

 

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