Running on an Empty Stomach: A Good Idea or Not?
In recent times, intermittent fasting has gained popularity, leading many runners and athletes to wonder if exercising without prior food consumption is a good idea.
The quick answer is: it depends. Running or practicing sports on an empty stomach can be beneficial depending on the objective we seek to achieve. It's not dangerous, but if the objective isn't chosen correctly, it can be counterproductive.
Firstly, what do we consider fasting? Fasting is the state of the body when eight hours have passed after the last food was eaten. Typically, the easiest time to achieve this is to run first thing in the morning, after going all night without eating.
What Happens to Your Body When You Run While Fasting?
The objective of running on an empty stomach is for our liver to have minimum levels of stored carbohydrates (glycogen), which will imply that the body resorts to the use of fats. These carbohydrate reserves are limited (they last between 2 and 3 hours in the body), while fats are an unlimited storage system.
However, it's important to remember that humans do not live on fat alone, and it's not possible to directly and specifically use only fat. To burn fat, you must also expend a minimum amount of carbohydrates simultaneously.
The intensity of the exercise also matters. If we just want to take a light jog or if we want to have an intense routine, fats can provide energy, but it has its limitations. If the intensity becomes very strong and we do not provide the body with carbohydrates, we risk destroying muscle mass.
Advantages of Running While Fasting
- The elimination of fats, toxins, and sugars occurs more easily. This depends entirely on the runner's conditions and the type of training.
- Greater muscular endurance can be developed by increasing the complexity of the routine.
- Performance rises because the body is taught to work with less energy.
- There is an improvement in muscle definition.
- Many people who are prone to heartburn during training sessions prefer to avoid eating food to feel more comfortable.
Disadvantages of Running While Fasting
- There's a risk of fatigue and dizziness if you are not used to exercising while fasting. There is also a danger of fainting, which can put you in serious trouble if you are used to running alone.
- It can destroy muscle mass. Performing high-intensity training on an empty stomach will put the body into a catabolic state. This means that when the body needs more energy and does not receive the necessary nutrients, it can consume the existing muscle mass.
Conclusion
The benefits of running while fasting and whether it's a good or bad idea depend on different factors, such as the runner's condition, type of training (intensity, duration), and the objectives of the exercise. Training while fasting is not recommended for people who are just getting started with their running routine.
For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn website.