Do you need to exercise on an empty stomach? It depends.

It is often recommended to exercise once in the morning, before eating breakfast (intermittent fasting). This is believed to help in weight loss. However, exercising after a meal can give you more energy and improve your performance.

Below, learn the benefits and risks of exercising on an empty stomach, plus suggestions on what to eat before and after exercise.

On an empty stomach workout, the theory is that your body feeds on stored fat and carbohydrates for energy instead of the food you recently ate, leading to higher levels of fat loss.

The 2016 study found that among 12 men, those who did not eat breakfast before exercise burned more fat and reduced their calorie intake over the course of 24 hours.

On the other hand, a 2014 study with over 20 women found no significant differences between those who ate or did not exercise before exercise. As part of the study, researchers measured body weight, body fat percentage and waist circumference for four weeks. At the end of the study, both groups were shown to have lost body weight and fat mass. More detailed research over a longer period of time is needed to extend these findings.

Is it safe to work on an empty stomach?

While there is some research to support empty stomach exercise, it does not necessarily mean that kji is ideal. When you exercise on an empty stomach, you can burn valuable energy sources and have less stamina. Low blood sugar levels can also leave you feeling tired or nauseous.

Another possibility is for your body to adjust by constantly using fat reserves for energy and start storing more fat than usual.

When should you eat?

The type of activity you do can help determine if you should eat before exercise. For light or low-impact exercises, such as walking, golf, or soft yoga, you may not need to burn in advance.

However, you should always eat before exercises that require a lot of strength, energy and patience. This includes tennis, running and swimming. It is especially important if you plan to train for more than an hour.

Check with your doctor if you have any health conditions that are affected by what you eat and how you exercise.

If you have diabetes, carefully monitor your blood sugar levels before, during and after activity. If you have a thyroid condition, low blood pressure or hypertension, make sure you are eating around your exercise program whenever it is appropriate to manage your condition.

If you exercise on an empty stomach occasionally, it is not the end of the world, but it may not be the best option for strenuous or long-term activities. You are your best guide, so listen to your body and do what feels best. Stay properly hydrated, maintain a balanced diet and live a lifestyle in line with your best health interests. And don't forget to talk to your doctor before starting any new exercise program. 

Exercises to improve performance during a physical activity:

- Eat whole foods with nutritional value.
- Include healthy carbohydrates such as fresh fruits and vegetables, whole grains and legumes.
- Choose healthy fats, such as olive and coconut oil, avocado.
- Get protein from meat, eggs and low-fat dairy products.
Nuts, seeds are healthy supplements in your diet such as iron-rich foods like fish, beans and green vegetables.
- If you decide to eat before exercise, choose an easily digestible meal that contains carbohydrates, proteins and fats. Eat about 2 to 3 hours before exercise. 

Stay hydrated before, during and after exercise by drinking water, sports drinks or juice. Smoothies and meal replacement drinks can also help you increase fluid intake.

Source: HealthLine