W Working in the morning is a consistent way to build a practice habit, or at least to make sure it launches before the day goes crazy. Although the idea is not to everyone's liking, recent research indicates that pre-breakfast workouts could improve one of the most important health benefits of exercise.
A study published on Friday by The Journal of Clinical Endocrinology and Metabolism shows that men who exercised before breakfast burned twice as much fat as men who waited until after breakfast had . This fat did not result in additional weight loss, supporting earlier research that rapid exercise may not really affect weight loss. However, the team reports that pre-breakfast training may help to regulate "important aspects of metabolic health" in men who are overweight and obese.
These "key issues" included the reduction of excessive levels of insulin, a hormone that helps cells absorb sugars from the bloodstream to later use them for energy. Some research has linked overproduction of insulin to obesity in the past, but it is also a harmful result of obesity. In the end, these authors suggest that pre-breakfast workouts could help reduce insulin sensitivity, which could help people with obesity get things under control.
At the time of publication, the publication has not yet been published online. It should be available at this link.
Study co-author Javier Gonzalez, Ph.D., an adjunct professor of human physiology at Bath University in England, reports Inverse that his study participants apparently coped well with the workouts before breakfast. They did not find their training on an empty stomach physically any more difficult and he suggests that integrating workouts into a morning routine is a pretty seamless way to do it:
"I think many athletes are already using this strategy and many people are doing it This is when they actively commute to work and then have breakfast at work, "says Gonzalez. "We believe that these are exciting insights and could already be used by some people to maximize the health benefits of sport."
In this study, Gonzalez and his team performed two experiments on men who were considered overweight or obese. The first study was short-term: All men either did a cycling training without breakfast and then another day after another breakfast cereal and toast. In the long-term experiment, 30 men consistently trained for 6 weeks. One group had breakfast before the training and the other group did not.
At the end of each experiment, Gonzalez and the team found that both groups of men lost approximately the same amount of weight and comparable fitness gains. However, the differences between the groups were deep in their body, especially in their response to insulin.
During the six-week training period, the men who had not eaten before eating reduced their post-meal insulinemia when too much insulin circulates in the blood. In return, their sensitivity to the insulin present there increased.
Many people do this when they actively commute to work and then have breakfast at work.
They also found that the men who exercised before breakfast used twice as much fat as carbohydrates for energy during their workout. Ultimately, the authors of the study believe that the key factor in fat burning is the effects of fasting overnight. As insulin levels fall at night, the body is forced to resort to stored fat as an energy source, which is the key idea behind intermittent fasting.
This study reinforces the idea that consistent pre-breakfast training, as these men did, can help the body use fat as an energy source. It also suggests that it can help keep insulin levels in check as well.
However, there are some good reasons why a pre-breakfast workout does not work in all situations. Some studies suggest that pre-workout meals can help recovery. For certain types of workouts, such as weight training sessions that have far more muscle energy needs than low intensity cardio, it may not be best to get hungry.
But ultimately it depends on what goals you pursue with training. According to this study, pre-breakfast training appears to have significant health benefits that could help counter some of the long-lasting and dark health effects of obesity that are not so obvious on the surface.
Results Results: Acute study ̵1; Exposure before and after breakfast increased intramuscular net lipid utilization in type I (net change: -3.44 ± 2.63% vs. 1.44 ± 4.18 % Surface lipid staining, p <0.01) and Type II fibers (-1.89 ± 2.48% vs. 1.83 ± 1.92% surface lipid staining, p < 0.05). Training Study - postprandial glycemia was not differentially affected by 6-weeks of exercise training performed before versus after carbohydrate intake (p> 0.05). However, postprandial insulinemia was reduced by exercise before but not after carbohydrate intake (p = 0.03). This resulted in increased oral glucose insulin sensitivity (25 ± 38 versus -21 ± 32 ml x min-1 x m-2 87, p = 0.01), associated with increased lipid utilization during exercise (r = 0.50 , p = 0.02). Regular pre-nutrient training also increased the rebuilding of phospholipids in skeletal muscle and the protein content of the glucose transport protein GLUT4 (p <0.05) Exercise before or after ingestion (ie fasted) may have a beneficial effect on lipid utilization and reduce postprandial insulinemia ,