Should you eat before exercise in the morning?

mumtotwo

mumtotwo

New member
I have read conflicting information on this....I thought it was best to eat following exercise in the morning as you burn body fat, however then I read something else that said you should always eat something prior to exercise in the morning otherwise your body will conserve fat and burn muscle...this sounded silly to me...???

Does anyone Know, should you eat before or after morning exercise to get the best results for weightloss?

Leslee:D
 
I only know that I went to curves today before I ate and was very dizzy. The lady told me I need to eat something, preferably protein before working out. She said to avoid sugars, cause when they burn off, you will get something like a sugar low. I also read though, that if you eat after you exercise, your metabolism is still burning and you burn those calories faster than if you didnt do any at all. Hope you understand this, I feel like I'm just rambling. Hope it helped some. Have a great week.
 
This has been an issue that has even been debated by many fitness professionals as well. The truth is, with fitness you have to take every concept and individualize it to what works best for you.

I actually had the opportunity to test this question in a lab setting. After this experience and after many long debates on the subject, this is what I have found:

The data we were able to collect was the ratio between fat and carbohydrate energy breakdown. When running on an empty subject, it did appear that there was a slightly higher ratio of fat being burned opposed to carbohydrates.

Now, at first this might seem as though exercising in the morning on an empty stomach might be preferable – but there are a few things that are even more important to consider.

The fat to carb ratio might seem favorable but:

1) When in a fasted stage, protein is also metabolized to “make up” for the unavailable carbohydrates. In the long run this can actually cause a slower, less efficient, metabolism. This, as you might know, is due to the loss of muscle tissue.

2) When on an empty stomach, an individual will not usually perform as well – and will not burn as many total calories during the session. Some people might argue this because they say that this does not matter because of the eliminated calories from breakfast (since you did not consume calories, you could afford to burn fewer). Well, yes and no. You see, as long as you stay within your caloric ranges for the day, then you should be fine.

I could sit here and right about this until my fingers go numb, but I will wrap this up with a few final thoughts.

My opinion is that it is probably in your favor to eat breakfast BEFORE you exercise (approx 1 hour to allow the food to digest).

If someone might have had a large carbohydrate dish late in the night before and carbohydrate levels are still high the following morning, then exercise on an empty stomach might not hurt because proteins will not be sacrificed – due to the carbs already in the system.

However – eating a high carbohydrate meal late at night might be recommended for some endurance athletes but it is NOT a good idea for those who are looking to lose a few pounds.

I sincerely hope this was helpful.
 
I've seen a few studies like fitnesstrainer is taling about: in short, I think yes you should eat something before a workout. If you are getting up and going directly to the gym, have something small before and something else after too.

Correct me if I am wrong, but don't you replenish glycogen stores more efficiently within 1 hour after a workout? I was always told to eat within an hour or two of a hard workout.
 
Yes, I tell all my clients that they have a 1 hour time period after the workout. During this hour your body is in need of glycogen (both muscle and liver) However, you do not want to put in the same amount that you have just worked so hard to burn.

The amount of carbohydrate (to be converted into glycogen) that you consume should be related to a) the relationship to your workout and b) the time of day.
 
Thank you for your post Fitness Trainer. It really makes sense.

Before my daily morning jog, I take my multivitamin with a little water and eat half or all of a 100 calorie reduced sugar granola bar (this particular one has a decent amount of protein and fiber relative to the calories, plus calcium). After my jog, I drink water and within the hour eat a high fiber cereal (such as bran flakes) with milk. I have felt great and these past few months I've had my greatest weight loss success to date. So that's what has worked for me.
 
Hey Leslee,

It really depends on what type of exercise you will be doing. If you're doing cardio, its best to workout on an empty stomach in order to tap into your fat stores quickly. After your 6-8 hour fast (sleeping), you have depleted your glycogen stores and can tap directly into your fat stores when you begin your cardio routine.

On the other hand, if you're strength training with weights then you will definitely want to eat something before you workout. Your meal should consist of some low glycemic carbs and a quality protein. A good meal is a half cup of rolled oats and a scoop of whey protein. This provides you with a sustained carb source to provide energy through your workout and a quality protein source to support muscle repair and growth.

The only thing you should be aware of is if you have blood sugar issues (diabetes). If you get very light headed while working out on an empty stomach, make sure to stop and get medical advice for any conditions.
 
Thanks for all the replies....I guess it comes down to what works for you. I normally jog in the mornings or another similar cardio workout so don't eat (don't have time) and that seems to he working.

I do my circuit training at night which includes weights and I do this after dinner so that sounds about right...

thanks

Leslee
 
I always cringe with this topic. I almost always disagree with doing any exercise on an empty stomach. First, there is a safety issue. After a night of sleep, your spinal discs are filled with fluid, which makes them more likely to rupture if they're put under pressure first thing in the morning. Other joints and connective tissues could be more vulnerable in the morning because it takes longer to warm up and get the body's natural protective mechanisms working.

And as for fat loss here are some examples of research showing that fasted workouts really don't burn more fat: One study that examined the claim directly in 1995 found that a group of people did burn more calories from fat on days when they exercised on an empty stomach than on days when they had a small breakfast first. But the researchers found that the difference was negligible, and other studies have shown that fewer calories are burned in the long run because the workouts are shorter.

A study published in 1999 in the journal Medicine and Science in Sports and Exercise had a group of people ride an exercise bike on two mornings: on one day after a small breakfast, and the other after eating nothing. The researchers found that when the subjects ate nothing, they became fatigued faster and stopped exercising about 30 minutes earlier.

Dr. David Prince, an assistant professor of rehabilitation medicine at the Albert Einstein College of Medicine of Yeshiva University in New York, said that when you exercise on an empty tank, your body burns through stored carbohydrates first, then protein, before it finally moves on to fat. In the meantime, he said, "you lower your blood sugar, causing ravenous hunger that in most people would lead them to eat much more than they would otherwise."

Depending on the person's body type, fasted workouts can also burn through muscle mass. Also, people don't necessarily have to have diabetes to get low blood sugar or feel lightheaded and be at risk for fainting and becoming injured.

Eating even a small piece of fruit or a handful of nuts is better than nothing.

Sarah
 
While I am far from a professional, I always think it's best to pay attention to what your body is telling you.

I've worked out on an empty stomach and felt sick, dizzy, didn't have a good workout.

When I work out an hour or 2 after eating, I feel more energetic, I don't feel sick or dizzy.

Just my .02
 
:D Well I guess we are all individuals, like I said I don't eat prior to exercise in the morning because it is 6am and I don't feel like getting up earlier to eat....I have had no problems with this and don't feel fatigued or increase my appetite...I guess it is different for all of us...I do exercise prior to my evening workout and work out hard but it doesn't seem to be much different if at all in my energy levels. I have lost 20lbs so far in 8 weeks, so I guess something is working...I have considered drinking some V8 juice prior to exercise in the morning and might try this....:D
 
I usually have a protein shake (whey) before my workouts. Gets me going just fine!

I guess it's different for everyone!
 
SarahPT said:
After a night of sleep, your spinal discs are filled with fluid, which makes them more likely to rupture if they're put under pressure first thing in the morning. Other joints and connective tissues could be more vulnerable in the morning because it takes longer to warm up and get the body's natural protective mechanisms working.

And as for fat loss here are some examples of research showing that fasted workouts really don't burn more fat: One study that examined the claim directly in 1995 found that a group of people did burn more calories from fat on days when they exercised on an empty stomach than on days when they had a small breakfast first. But the researchers found that the difference was negligible, and other studies have shown that fewer calories are burned in the long run because the workouts are shorter.

A study published in 1999 in the journal Medicine and Science in Sports and Exercise had a group of people ride an exercise bike on two mornings: on one day after a small breakfast, and the other after eating nothing. The researchers found that when the subjects ate nothing, they became fatigued faster and stopped exercising about 30 minutes earlier.

Dr. David Prince, an assistant professor of rehabilitation medicine at the Albert Einstein College of Medicine of Yeshiva University in New York, said that when you exercise on an empty tank, your body burns through stored carbohydrates first, then protein, before it finally moves on to fat. In the meantime, he said, "you lower your blood sugar, causing ravenous hunger that in most people would lead them to eat much more than they would otherwise."

Depending on the person's body type, fasted workouts can also burn through muscle mass. Also, people don't necessarily have to have diabetes to get low blood sugar or feel lightheaded and be at risk for fainting and becoming injured.

Eating even a small piece of fruit or a handful of nuts is better than nothing.

Sarah
Click to expand...

This is interesting because Lou Schuler, author of The New Rules of Lifting says the exact same thing, word for word. April 4, 2006 post.

April 04, 2006
Running on Empty
I think exercising on an empty stomach, first thing in the morning, is a bad idea for a variety of reasons. I admit I'm prejudiced -- I'm a morning person who wakes up hungry and can't imagine doing anything without a lot of food to start the day.

For anyone else, particularly people who don't share my lifelong passion for breakfast, my biggest concerns are orthopedic. After a night of sleep, your spinal discs are filled with fluid, which makes them more likely to rupture if they're put under pressure first thing in the morning. (A shout-out to Stuart McGill for that precaution.) Other joints and connective tissues could be more vulnerable in the morning because it takes longer to warm up and get the body's natural protective mechanisms working.

But, sadly, the argument over pre-breakfast exercise usually concerns fat loss. And, as today's New York Times notes, there's little to argue on either side:

One study that examined the claim directly in 1995 found that a group of people did burn more calories from fat on days when they exercised on an empty stomach than on days when they had a small breakfast first. But the researchers found that the difference was negligible, and other studies have shown that fewer calories are burned in the long run because the workouts are shorter.

A study published in 1999 in the journal Medicine and Science in Sports and Exercise had a group of people ride an exercise bike on two mornings: on one day after a small breakfast, and the other after eating nothing. The researchers found that when the subjects ate nothing, they became fatigued faster and stopped exercising about 30 minutes earlier.

Dr. David Prince, an assistant professor of rehabilitation medicine at the Albert Einstein College of Medicine of Yeshiva University in New York, said that when you exercise on an empty tank, your body burns through stored carbohydrates first, then protein, before it finally moves on to fat. In the meantime, he said, "you lower your blood sugar, causing ravenous hunger that in most people would lead them to eat much more than they would otherwise."

The part about burning off protein sounds worse than it is. If you can't work up much energy for exercise, you aren't likely to lose much of your muscle mass.

The best reason to exercise first thing in the morning, with or without food in your stomach, is if that's the most convenient time for you. Just do yourself a favor and warm up carefully, and don't do anything that would put your back at risk within an hour of waking. And if you're most concerned about fat loss, what you eat and do the rest of the day matters much more than whether you eat or don't eat before your workout.
Posted by LouSchuler

I don't know. Call me fair and old fashion, but I believe if you are going to use someone else's words, you should give them credit by either mentioning their name or giving the link you are quoting. Ripping someone else's work is a copyright infringment and illegal. I can only imagine what your e-book entails.
 
As to eating before you exercise, obviously its unique to everyone, but I use to run a lot, even doing two marathons, and the night before you have a good solid meal - no junk food) and then in the morning something light, like toast, juice and fruit. You need something in your stomach I find.
 
I personally eat depending upon how I feel. If I eat anything that's not really light, I weight about an hour before doing cardio. Just do what feels right!
 
As Jackie Warner said last night, it's never good to do any exercise on an empty stomach. Your body just gets use to storing fat. I'm no professional, but she sure is. Therefore, I'm going to go with Jackie and saying working out on an empty stomach is a no go. :)
 
Thanks for the tip about about eating carbs (like cereal or whatever) after the workout so that you store them as glycogen, but what time of the day is best to eat something fatty? Does it matter?
 
I've done both and usually I can't manage to workout on a empty stomach. I have read and seen studies in different fitness magazines about this topic and I really don't think it is all that important. I believe the important thing is WORKING OUT. I'm happy if I get it done on a full stomach, empty stomach, whatever. I mean its like the belief that drinking ice cold water makes you burn more calories than water with no ice, I seriously doubt that it matters that much if you eat before or after as long as you don't stuff yourself.:)
 
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