You may get better results if you don’t eat before your sports session, according to these scientists.
A recent study by sports scientists suggests a surprising change in our sporting habits: skipping the pre-exercise meal could significantly increase the efficiency of physical effort. And the scientists are putting forward solid evidence.
Five Brazilian researchers from the University of Rio (A.F. Vieira, R.R. Costa, R.C. Macedo, L. Coconcelli, L.F. Kruel), members of the Physical Education Research Department, published this study in 2016, in the British journal of Nutrition, a highly reputed scientific journal. They examined the effects of fasting versus eating on the effectiveness of sports practice in adults. The researchers analyzed twenty-seven studies involving 273 participants and observed a significant increase in fat burning during fasted versus fed exercise (+3.08 grams).
The practical implications of this finding are significant for sports enthusiasts and athletes seeking to optimize their performance. While the results do not categorically suggest that fasted exercise is the best option for everyone, it does raise important questions about the optimal period for pre-exercise energy intake.
Experts point out that each individual responds differently to pre-exercise nutrition, and the key lies in tailoring the approach to performance goals, exercise type and individual preferences. It’s important to understand your own body and experiment with different sports practices, eating patterns and timing, to determine what works best. Especially as other studies have shown less conclusive results when it comes to physical effort on an empty stomach. In conclusion, although the study points to potential benefits of exercise on an empty stomach, it’s essential to adapt to each person’s individual experience. Athletes and fitness enthusiasts can consult professionals to devise dietary plans tailored to their specific needs. Personalization remains the key to maximizing sporting results and optimizing training efficiency.
