Should I run on an empty stomach? This question comes in the mind of everyone because there are many opinions regarding this.
Some people feel light when they run on an empty stomach and do not like the movement of food in their belly. Some people want to get some energy before running.
Some think that running on an empty stomach is logical and others think that it is very dangerous.
We will discuss all the points and the myths which are created regarding these.
Should I Run on an Empty Stomach? Can I lose weight?
When you run with an empty stomach, it causes the burning of fats and these are broken down. The total energy expenditure and calorie consumption remain low due to the low intensity of the game.
When you are running on a high intensity with an empty stomach, the energy production from the stored fats burning is lower, and total energy expenditure and calorie consumption will be high. So you will lose weight.
In America, two groups were observed, one was running with an empty stomach and the other was running with eating before running. After a month, the weight loss was the same.
So as a result, it has been concluded that running on an empty stomach while doing a high-intensity running would be preferable in losing bodyweight.
You will lose your muscles or not?
If you are thinking that when you run with an empty stomach and you will lose your muscles then relax, your muscles are not going anywhere. There is a whole process of burning food. Your body does not burn proteins first so you will not lose your muscles.
When you are running with an empty stomach, your body burns the glycogen which was created from the glucose and gets the energy from this breakdown. So initially, your body gets the energy from this stored glycogen in the liver and muscles.
After that, when the intensity of the work out increases and the stored glycogen or the carbohydrates are depleted, the body gets the energy from the stored fats in the body. Burns them and takes energy from them.
Only in the case, you do not stop running and all the stored glycogen and fatty acids are depleted, your body breaks down the protein, particularly the amino acids, and get the energy which causes the fatigue and what you say muscle loss.
The result we get from this is one should not run on very high intensity so he gets all his proteins broken down. All the runners and athletes stop their work out when they reach this point.
Empty stomach and endurance
There is a myth that running on an empty stomach will increase your endurance. This is wrong because the scientifically proven theory doesn’t show any increase in endurance while running with an empty stomach.
Yes, it has many benefits which are the following:
- Your body’s fat consumption and burning levels get a balance as it optimizes the fat metabolism.
- This allows your body to run longer on the stored glycogen in the liver and muscles. It allows a complete breakdown of glycogen.
- The athletes who run with an empty stomach rebuild their muscles and stores quickly and naturally.
Yet it has also many adverse effects on the human body which can lead to many serious disorders. Following are some precautions:
- Running with an empty stomach can cause muscle fatigue and problems of digestion. So prolonged running with an empty stomach can be fatal.
- Your last meal before sleep should be rich in healthy carbohydrates so that more glycogen will be available to your body.
- Take a protein shake with you, or drink before or after you do exercise. It will provide instant energy and will repair your body.
- Stay hydrated because you will lose your body fats, carbohydrates, and proteins, so water will help in the safe burning of these substances.
- Run according to your body tolerance and do not even try to run more than your endurance. This will be increased from time to time.
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Running with an empty stomach but with serious measures and maintained exercise can provide you with many benefits. All you have to do is to track your time and always do what is good for your body. If you run empty stomach, then follow these 5 points before you start:
- Drink a glass of water to stay hydrated before you run.
- Run according to your endurance pace and it should not be more than 70% of your maximum heart rate.
- Track your time and run only 40 to 60 minutes. End your run before your proteins start breaking down.
- Choose low-intensity run and do no go for an interval running.
- Eat something as an instant source of energy after your running.
Hopefully, you enjoyed reading this guide on “should I run on an empty stomach” and find your questions answered.