Is Working Out Before Breakfast Bad For You?
Short answer
To put it simply, working out before breakfast is not bad for you. Latest studies indicate that more fat is burned when you exercise before breakfast.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
The debate regarding exercising before breakfast or after has been going on for eons, and it is no wonder because the case can be argued convincingly both ways. This is because in certain situations it is better to exercise on an empty stomach, while in others eating a small meal is more beneficial. While research on the subject is limited, the most recent studies that have been done indicate that exercising before breakfast can actually be of benefit under certain circumstances.
If your intent is to build strength or enhance speed and endurance, then exercising without fueling your body probably won't serve you well. The lack of energy will be detrimental to the body’s ability to perform at its optimal level. On the other hand, if your goal is to lose weight, then mounting evidence indicates that cardio or aerobic exercises done on an empty stomach early in the morning are advantageous.
There are a number of reasons why working out before breakfast can prove to be of benefit. To start with, when your body has been deprived of food for around 8 hours during the night, your glycogen levels are depleted so when you exercise before breakfast, the body is forced to burn more fat. Additionally, morning exercise increases metabolism from a minimum (during the night long resting phase) to a maximum (during exercise). The effects of this increased metabolism continue long after the exercise session is over. This advantage is lost if you exercise in the evening, where the metabolic rate drops drastically when you go to sleep.
The role of hormones also influences weight loss. After a meal, the body releases the hormone insulin, which works by inserting blood glucose into the cells for use as energy. Research indicates that exercising on empty stomach enhances insulin sensitivity, so when you do eat the movement of glucose into the cells is easier. This cuts down on the amount of glucose being stored as fat. A second hormone called the Growth Hormone not only facilitates utilization of fat, but also stimulates muscle building and metabolism.
Finally, it is important to remember that everyone is different. If you can’t sustain your morning workout for a sufficient length of time because you simply have no energy, then working out before breakfast may not be the right choice for you.
Possible short-term side effects
- low levels of energy
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tiredness / weakness
-
low sugar levels (high intensity workouts)
-
use of muscle protein for energy
Benefits
Healthier alternatives
- eat a healthy, lightweight meal prior to exercise
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Written by Desmond Richard
Published on: 07-01-2016
Last updated: 12-10-2016
Thank you for your feedback!
Written by Desmond Richard
Published on: 07-01-2016
Last updated: 12-10-2016
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