Should you eat breakfast before a workout? We asked the experts | The Independent
Should you eat breakfast before a workout? This is what the experts say. We asked experts whether intermittent fasting is compatible with the gym and here’s what they had to say. Emilie Lavinia, Fitness and Wellbeing Editor, shares insights on the topic.
You’ve probably heard the old adage that “breakfast is the most important meal of the day”. However, as more people seek to control their weight and hack their biology, intermittent fasting has surged in popularity. This lifestyle choice has led many to skip breakfast altogether and fast until lunch, citing benefits such as improved mental clarity, focus, metabolism, and weight management.
For some, fasting provides positive outcomes, but its effectiveness depends on individual factors like lifestyle, physiology, and stress levels. When exercise is added into the equation, things can become more complex. Dr. Stacy Sims, a biohacking expert and nutritional science researcher, notes, “you do not garner any additional benefits from layering intermittent fasting on top of exercising”.
Research indicates fasting and exercising can have more detrimental effects on women’s bodies compared to men’s due to factors like kisspeptin, a neuropeptide critical for sex hormones and reproductive function. Intermittent fasting may disrupt kisspeptin production more significantly in women, leading to issues like impaired glucose intolerance.
Personal trainer and sports science expert, Sergii Putsov, highlights that fasting before exercise can enhance fat metabolism, insulin sensitivity, and endurance for some, but inadequate knowledge in balancing fasting with workouts can lead to decreased performance and muscle breakdown.
Experts recommend consuming a nutritious breakfast before a workout instead of fasting, especially for activities that demand more energy like strength training. Eating before training can prevent increased stress hormones, disrupted menstrual cycles, anxiety, and impaired performance associated with fasting and exercise. Balancing protein, slow-release carbs, adequate hydration, and avoiding sugary foods are key components for pre-exercise nutrition.
Unless aiming for specific weight or metabolic goals, experts advise against intense workouts while fasting to prevent negative hormonal impacts and fatigue. Supporting your body with appropriate nutrition and hydration before exercise is crucial for optimal performance and overall health.
In conclusion, understanding your body’s needs and ensuring proper fueling before exercise is essential for a successful workout. Experts emphasise the importance of listening to your body, avoiding extreme fasting practices, and prioritising sustainable nutrition strategies tailored to your individual requirements.