Playing on an empty stomach leads to a popular trend, especially when you try to waste weight or save time before a session. However, is it really beneficial for our body?

According to experts of sports nutrition HafpostThe answer depends on the type of exercise you practice on a large scale. What should you know before eating.

Play on an empty stomach, effective for light practice

When we talk about playing empty stomach, some types of exercises are more suitable than others. Low -comfortable -less activities such as walking, yoga, or even light indoor training, fasting training can be completely acceptable. According to Sports Dietician Michael Revis Junior, these activities allow the body to use glycogen and body fat reserve as a source of energy, which makes exercise possible, even without a pre -food.

However, this effect is limited. Sessions of exercise of exercise more than 75 minutes or high intensity, such as intensive bodybuilding or long race, require additional energy intake. Without food, there may be a lack of fuel in the body, which reduces the effectiveness of training and can cause a decline in muscles to achieve the required energy.

Intensive practice requires fuel

When you start intensive training, the need for energy becomes important. If you jump food before exercise, there may be a lack of glycogen in your body, fuel required for continuous efforts. As Julia Long, a sports dietist explains, the lack of food before a intensive session is not only a decrease in performance, but can also damage the post -training recovery. In fact, your body can begin to burn muscles to provide energy.

This can also lead to an increase in cortisol levels, stress hormones, which will complicate recovery and increase the risk of injury. Therefore, to guarantee effective training and avoid these undesirable effects, it is necessary to consume appropriate foods before demanding sessions.

When and what to eat before training

If you choose the option of food before training, time and chosen foods are important. It is recommended to eat your body between 30 minutes and 1 hour from your training to digest your body as a source of energy and use nutrients. The ideal is to consume carbohydrates, proteins and unsaturated fat to provide a permanent fuel.

Options such as bananas, full bread or Greek yogurt are easy to digest and effective to maximize your performance. You can also add lean protein or protein shake to complete your food. Remember that hydration plays an important role before, during and after training to maintain your body in optimal operations.