You may get better results if you don’t eat before your workout, these scientists say.
A recent study, carried out by scientists specializing in sports, suggests a surprising change in our sporting habits: skipping a meal before exercise could significantly increase the effectiveness of physical effort. And scientists provide solid evidence.
Five Brazilian researchers from the University of Rio (AF Vieira, RR Costa, RC Macedo, L. Coconcelli, LF Kruel), members of the Physical Education research department, published this study in 2016, in the British Journal of Nutrition, a very renowned scientific journal. They examined the effects of fasting versus eating on the effectiveness of sports participation in adults. Researchers analyzed twenty-seven studies involving 273 participants and observed a significant increase in fat burning during fasted exercise compared to fed exercise (+3.08 grams).
The practical implications of this discovery are significant for sports enthusiasts and athletes seeking to optimize their performance. Although the results do not categorically suggest that exercise in a fasted state is the best option for everyone, it does raise important questions about the optimal period for energy intake before exercise.
Experts emphasize that each individual responds differently to nutrition before exercise, and the key lies in personalizing the approach based on performance goals, type of exercise and individual preferences. It is important to understand your own body and experiment with different sports practices, different eating modes and periods, to determine what works best. Especially since other studies have shown less conclusive results regarding physical effort in an empty stomach.
In conclusion, although the study indicates potential benefits of exercising on an empty stomach, it is essential to adapt to the individual’s feelings. Athletes and fitness enthusiasts can consult professionals to develop meal plans tailored to their specific needs. Personalization remains the key to maximizing sports results and optimizing training effectiveness.