Is running on the treadmill on an empty stomach worth the torture?
You have read and seen many times the advice about doing cardio on an empty stomach. The reasoning behind this recommendation is that the vast majority of the leanest physique athletes, as well as many high-weight losers, swear that this technique absolutely works.
Even if we don’t look at any research to support their claims, cardio on an empty stomach doesn’t make any sense to us, does it? When there is no food to be used as fuel, the body turns to alternative sources this time. In this case, our source is body fat, both during training and subsequent recovery. Well, do these evidences based on experience also have a scientific side? we have scrutinized for you.
RESEARCH FILE: Cardio on an empty stomach
DEFINITION
Fasting cardio is cardio that is performed at low intensity, usually on a bike or treadmill. It is done on an empty stomach and early in the morning.
CLAIM:
Those who do cardio on an empty stomach say that they can maintain more muscle mass while reducing their body fat ratio.
A 2014 study published in the SCIENCE Journal of the International Society of Sports Nutrition compared the fat loss results of two groups of athletes who trained hard. One group performed cardio on a full stomach and the other on an empty stomach. There was no difference in the fat loss rates of the two groups. Moreover, another study from 2011 found that a light meal eaten before cardio was more effective in lipid (fat) utilization. Here, burn it from here!
RULE
What dominates fat loss is your diet. But if you still want to do cardio on an empty stomach, says trainer Justin Grinnel (grinneltraining.com), then take five or 10 grams of branched-chain amino acids or essential amino acids and three to five grams of creatine or even 20-30 grams of quality whey protein. “It’s on the job of protecting you,” says Grinnell. “By limiting calories and creating a buffer between meals, muscle mass is not lost and blood sugar levels are maintained for optimal energy and performance.”
Link: Why is Vitamin C Important for Athletes?
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