Morning Exercises: Benefits of Working Out on an Empty Stomach

The debate over whether to exercise on an empty stomach or after eating has been ongoing for many years. Some advocate for working out immediately upon waking, while others recommend a light meal before starting the day. This article explores the benefits of working out on an empty stomach, particularly in the morning.

Benefits of Working Out on an Empty Stomach in the Morning

1. Full Expansion of the Lungs: When your stomach is empty, the diaphragm has more space to move, leading to better breathing and more efficient energy utilization during exercise. This can enhance your overall performance and endurance.

2. Optimal Blood Supply to Muscles: Without food in the digestive system, the body diverts blood flow to the muscles, providing them with a more robust supply of nutrients and oxygen. This can increase your energy levels and support more vigorous exercise sessions.

3. Activation of Metabolic Processes: Working out in a fasted state can activate glycogenolysis and gluconeogenesis. These processes convert glycogen and fat into glucose, helping to manage body weight and reduce hunger. Evidence from continuous glucose monitors (CGMs) supports this, showing a rise in blood sugar levels post-exercise.

Personal Experiences and Evidence

According to personal observations using CGMs, intense exercise without eating can actually lead to an increase in blood sugar levels. This counterintuitive finding suggests that the body is utilizing stored glycogen and fat as energy sources, even when the stomach is empty. Blood sugar levels can rise from a fasting level of 95-105 to 140-150, and as high as 180-200 during running. This increase in blood sugar remains elevated for an extended period, highlighting the body's effective mechanism to digest and utilize stored energy.

This revelation led to a significant change in behavior. Previously, the author believed in the necessity of eating breakfast primarily as a habit rather than a biological requirement. Recognizing that the body's sugar levels were already elevated due to exercise, it became clear that breakfast was being added to an already elevated level. This practice was found to be unnecessary and, in some cases, potentially harmful.

Practical Guidelines

1. Fasted State Exercise: Working out in the morning after an overnight fast can be beneficial, but ensure that your body has enough energy reserves. If you are new to this regime, start with light exercises and gradually increase intensity.

2. Hydration: Even though eating is not necessary, it is crucial to stay hydrated. Consuming a small amount of liquid, such as water or a sports drink, 30 to 60 minutes before exercise can help with hydration and prevent dehydration.

3. Listen to Your Body: Pay attention to how your body feels. If post-exercise, you experience nausea or other discomfort, consider eating a light snack before your workout.

Conclusion

Working out on an empty stomach in the morning can offer numerous benefits, including better lung expansion, optimal blood supply to muscles, and the activation of metabolic processes. These benefits can enhance your workout effectiveness and support weight management. However, individual experiences may vary, and it is essential to listen to your body and make adjustments as necessary.

For those looking to make the most of their morning workouts, consider trying out this approach and observing how your body responds. You may find that working out on an empty stomach allows you to feel more energetic and focused, ultimately leading to better overall fitness outcomes.