Are there any benefits to exercising on an empty stomach?
Surely you already know that a sedentary lifestyle is the enemy of health. probably also believe that during a workout you should eat first—to “replenish” your energy reserves—and then move. And they are not wrong, because this is usually what they recommend.
However, performing physical activity on an empty stomach may have some benefits in otherwise healthy people whose metabolism is begins to change due to a sedentary lifestyle. Fasted movement is a popular trend that we will analyze in this article from a health rather than athletic performance perspective.
But before we delve into the matter, we note that this practice should only be considered if we are going to do moderate exercise. such as walking, housework, yoga, or any other low-intensity activity.. As for fasting, the exercise is suggested to be performed several hours after a meal (in the morning, before breakfast) or immediately before the next meal.
Designed for hunting on an empty stomach.
The method of training without snacking is scientifically based on the physiological cycle of action-reward-rest. According to evolutionary medicine, Man is designed to move (hunt) on an empty stomach.. Or, in other words, walking long distances on an empty stomach in search of food.
The desire to eat is generated by orexin, a neuropeptide that keeps us awake and stimulates movement. In addition, orexins have been found to be associated with specific areas of the brain, which explains the famous phrase “you are smarter than hunger.” That is, the body is prepared remain vigilant and move in search of food when in a mild state of hunger. On the other hand, when we eat and receive a reward, we become sleepy: the body asks to rest, digest and use all the nutrients.
This physiological action-reward-rest rhythm was identified many years ago by researchers Manu Chakravarti and Frank Booty, and is now considered a possible intervention to improve health.
To explain its potential benefits, we must start by explaining what metabolic syndrome is. It is characterized by progressive changes in metabolism associated with with lifestyle habits such as stress, sedentary lifestyle and consumption of ultra-processed foodsalthough there may be a genetic predisposition.
Over time these bad habits They can cause obesity, hypertension, dyslipidemia (high cholesterol) or type 2 diabetes, risk factors for premature death. in the developed world. According to the World Health Organization, about 40 million people die from these causes every year.
Metabolic syndrome begins to develop long before clinical symptoms appear; Once they occur, the changes are difficult to reverse.. Therefore, what we do today will determine our health tomorrow.
The first benefit of fasted exercise is that it improves metabolic flexibility. the name given to our ability to produce energy in various ways. Because depending on the intensity of the workout, the body can use fat or glucose as an energy source, although this process is quite complex.
A sedentary lifestyle and poor diet can lead to loss of flexibility. making it difficult to use fat as an energy source. People with metabolic diseases often have problems with beta-oxidation of body fat and tend to rely primarily on glucose.
Well, moving at a moderate to low intensity on an empty stomach will cause the body mobilize fat reserves, which helps maintain this energy pathway. Thus, fasting exercise can gradually improve overall health by promoting metabolic flexibility as well as triggering anti-inflammatory processes.
Helps improve insulin sensitivity
Secondly, it is important to consider the role of insulin, a hormone responsible for storing blood glucose in the body’s reserves. Long-term elevated insulin levels can make it difficult to obtain energy from fat, as it can block this metabolic pathway.
Thus, when we take in a lot of glucose, the body tends to adapt by favoring its use over fat. Sedentary lifestyle and frequent use Foods rich in saturated fats and carbohydrates gradually increase insulin levels.which can lead to resistance to the hormone and the development of diseases such as type 2 diabetes and others.
Movement on an empty stomach can be a useful strategy for lowering blood sugar levels because muscle contraction During fasting, it activates the GLUT-4 protein, which facilitates the absorption of glucose without the need for insulin.. In addition, by reducing the availability of glucose after a period of fasting, the practice of physical activity stimulates the use of fat as an energy substrate, which may improve lipid metabolism and overall health.
May reduce inflammation
It is worth remembering here that adipose tissue, or fat, It is a generator of inflammation, so it is necessary to mobilize it..
For many metabolic diseases it is based on sluggish inflammatory processes; obesity itself causes this. What’s more, this inflammation can reach the brain, causing a state of neuroinflammation that increases feelings of fatigue and reduces dopamine, the hormone that motivates us to do things.
Moderate exercise is known to help reduce systemic inflammation. But if done immediately before or shortly after a meal, it also helps modulate postprandial inflammation.which occurs in response to food intake.
Who can do this?
With all that said, when is it good to exercise on an empty stomach? At the moment, it does not provide additional benefits for people who lead an active lifestyle. They exercise regularly and eat a healthy diet.. However, it can sometimes be helpful for those who are starting to experience metabolic imbalances.
People with chronic illnesses should perform this practice only under the supervision of a physician. and is not recommended for those people who suffer from diabetes, hypoglycemia or hypertension..
In short, this tool cannot be excluded, but the basis of health remains a healthy and varied diet and an active lifestyle.
Beatriz Carpallo Porcar, teacher of physiotherapy and nursing, St George’s University
This article was originally published on The Conversation. Read the original.