Is jogging in the morning on an empty stomach good for weight loss? Many people are wrong, this is the truth
Jogging in the morning is a great form of exercise. It’s a flexible, convenient activity that can be tailored to your lifestyle and goals. Plus, a regular jogging routine can reduce your risk of chronic disease. However, the question is, is jogging on an empty stomach in the morning really good for weight loss and health promotion?
In fact, even if you run for fat loss, remove excess fat in the body. Or jogging to maintain health. But never start running arcs with an empty stomach.
Especially for those who have a habit of jogging in the morning before going to school and work. In the process of sleeping overnight, the body has consumed all the nutrients in the food. Already consuming a lot of calories in the body, it is the reason why we are always tired when we wake up.
Georgia Fear, a sports nutritionist, who has evidence of a sports diet, shares: When running on an empty stomach in the morning, the human body expends a lot of energy and produces a feeling of hunger. At the same time, if you do not get enough rest and sleep, it is easy to make cortisol levels increase significantly.
Cortisol is also a stress hormone, easily leads to endocrine disorders in the human body, easily suppresses the immune system, increases the feeling of fatigue. To protect the body, it will also reduce fat consumption and inhibit fat breakdown.
And if you are looking to lose weight? The opposite is true, running on an empty stomach will burn more fat but does not mean faster weight loss.
Liz Applegate, Former Director of Sports Nutrition, University of California at Davis explains: When you run, you burn both carbs and fat. If you have low carbs, your body will consume more stored fat.
But due to low energy, you will not be able to perform heavy exercise or run long distances. And after the run, the metabolism may be slowed down due to the “semi-fasted” state. All of this will result in fewer total calories burned. So eat a light meal, help you run better and burn more calories on an empty stomach.
Foods to eat before jogging
With the time before jogging we should have light meals. A sufficient amount of food helps us to feel secure. A mind alert enough before entering a period of intense calorie burning when jogging.
Tactics of eating before running
First, never eat too much within 2 hours before running. Otherwise, you will feel very uncomfortable gurgling. Not to mention, if you run at a high intensity, you can vomit.
You should have a snack 15-30 minutes before running to balance blood sugar in the body before starting to run.
Here are your run-friendly treats
Banana: Simple, cheap and effective. According to studies, bananas help maintain blood glucose (blood sugar) levels comparable to sports drinks. (Blood glucose helps maintain muscle activity during exercise.)
Fruit juice: If you don’t like to eat early in the morning before running, fuel up with a fruit smoothie. Combine fruits with almonds and cereals to make a great smoothie to start the day.
Yogurt with honey and cereal: provide 2 types of carbohydrates (simple carbs) and complex (complex carbs) in the same dish. This is the optimal choice for long runs.
Plant milk: Soy milk, almond milk is more stomach-friendly because it does not contain lactose, which is the cause of indigestion.
(Source: Sohu)
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