In recent years it has been a boom to exercise without having breakfast.
In order to be in good health, it is essential to play sports, move, and be physically active. It is always important to do it in the best conditions, but it is also important to know how much it can influence not having breakfast and exercising in the morning. That is, exercising on an empty stomach.
A sedentary lifestyle kills and increases the risk of cardiovascular disease, arterial hypertension and type 2 diabetes, according to the Spanish Heart Foundation (FEC). That is why experts recommend sitting as little as possible and moving more and more.
”Sitting time should be limited as much as possible and replaced by at least light physical activity throughout the day. The benefits are greater if this movement is carried out at a moderate intensity (a rhythm that makes it difficult to maintain a conversation) and with a minimum time goal of 150 minutes per week. The objective is to walk at a pace between 3.5 and 4.5 km / hour, or the equivalent of taking 4,000 steps in 40 minutes ”, indicates the FEC.
In any case, the entity warns that not all individuals have the same level of baseline physical activity, nor of preparation, so it is necessary to adapt the transitions from sedentary lifestyle to these objectives gradually: “Those who reach or exceed them they can continue to increase them without a higher risk threshold that is associated with a higher risk of events ”.
On the other hand, in recent years it has been a great boom to exercise without having breakfast. “It is not unusual to find people who prefer to play sports on an empty stomach instead of having a little breakfast before going to train,” dietitian-nutritionist Virginia Gómez tells Europa Press. “Maybe you don’t need to eat anything. Especially if you train first thing in the morning, ”he adds.
The specialist explains that, in general, there is no major fat loss, or if there is, it is not significant. “Those of us who train on an empty stomach do it for comfort during training, so as not to have food in our throats while we move irons,” Gómez argues.
In any case, the nutritionist –author of the book Enraged Dietitian– indicates that having breakfast or not before sport is a matter for each person, what their needs are and what the body asks for. “In addition, it is neither good nor bad to train on an empty stomach, we do it for comfort,” he remarks.
Despite the belief that even if we do not have breakfast, we will not perform the same, Gómez points out that what really matters is that the glycogen deposits (stored carbohydrates) are well loaded, since after the ephemeral creatine that we burn in a second, simple sugars and stored glycogen are going to be what we are going to throw away for energy.
While the nutritionist coach Estefanía Fernández indicates that doing sports on an empty stomach depends on the person. “There are some who do not usually eat breakfast and, as long as they are not going to do a high intensity sport, but rather it is low to moderate intensity, nothing has to happen. That is why I recommend it at a personalized level ”, the dietitian-nutritionist also points out to EP.
But he warns that you have to bear in mind that it also all depends on how you ate the day before, because if you ate carbohydrates you will have fuel for the next day, despite the eight-hour fast at night. “But not everyone tolerates it well, it gives them low blood pressure or too much hunger,” he estimates.
Regarding the latter, Gómez gives advice if you prefer to do sports first thing in the morning and are concerned about having enough energy. “One thing you can do is have a serving or side of carbohydrate-rich food the night before. For example, instead of having baked fish with vegetables for dinner, also add baked potato or a side of rice. This helps most of us to have our deposits ready for the next day ”, he assures. (I)