To eat or not to eat.
That is the question for many people before they go out and exercise.
Researchers have been trying to answer that query for decades. The results of a recent study from the American Journal of Physiology-Endocrinology and Metabolism makes a case for not eating. At least for overweight men. The researchers say that fasting before aerobic exercise results in higher fat burning rates than exercising after eating.
Before exercising, fasting (i.e., skipping breakfast) can be increased by 20 % as compared to breakfast before a workout.
Different advice for different people
Advice on eating and exercise, however, is not a size-fit-all. Client training and performance coach Jennifer Lee at the Johnson & Johnson Human Performance Institute said, “From a demonstration perspective, the food is better before exercising.” “Food is fuel, and people perform better on fuel than in their bodies.” If you intend to leave the meal before going to the gym, then first consider your goals. Although not eating food to lose weight may seem like a clear strategy, fasting can prove to be less than optimal for overall fitness. When the body’s fuel (glycogen) is running low, then your body will break with fat, but this protein will also break the muscle block. “Giving the food throughout the day will keep the muscular level glycogen, so when you exercise, you will build muscles.” “We can create a shortage of calories where the body is going to lose weight, but it will also affect the structure of the body,” said Lee. “Fasting reduces weight fast [exercise alone], but muscles are also lost. Helps in aging, performance, and metabolism in muscles. You want fat loss, but you want to preserve the muscles.
Get the most out of the exercise
If your energy reserves decrease then your workout may also be affected.
While studies have focused on the effects of fasting before exercising less intensity, the most efficient workouts are more vigorous.
“High-intensity exercise is the biggest bang for your buck”, said Lee.
“Low-intensity workout takes more time to get results, while moderate to vigorous activity – in particular, high-intensity interval training (HIIT) – provides the highest return for time investment.” And no exercise is effective if you peer out. “For squats or 100 meters sprint, you need energy then and there,” Lee said. “Without eating, you will feel tired and weak for 20 minutes in the exercise. You will not push yourself into the area of restlessness, where you will see the greatest fitness benefit.” LE Advance Advice for Eating Calorie Exercise – Even if it is only a sports drink or a juice drink two minutes before exercising. “There is something within two hours of working out,” said Lee. “You should take carbs and a little bit protein before and after a workout. You can eat and exercise properly after an hour without any effect.
Within 30 minutes of exercising, you will need less food – like a piece of toast with half banana or peanut butter. Target 50 to 100 calories to perform at your best level. “Maintaining your energy level is especially important for endurance training. For more than an hour-long exercise, you must replenish your electrolytes and carbohydrates before your exercise – and as soon as you can in 20 minutes
What about our stomach
Of course, falling down on the donut before a set of dacoits is a bad idea.
You should generally avoid high sugar foods, but it is especially regretted that you eat these right before a workout. Before exercise, high acid foods, fatty food, and even dairy products also trouble people’s stomach. But, outside of those people, by examining the different types of food and time of your eating, find out what is the best thing for you. “Some people may need 45 minutes to organize any food,” said Lee, “while others may have a snack for people because they are walking out of the door.”
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We should drink water as much as possible before exercising, why not give more energy to our body, so that we do not have much trouble exercising, our body also has hyper, and when you exercise you do not have more oily food. needed.