Skip Eating Before Exercise to Increase Benefits
To boost the benefits of exercise, don’t eat before you work out. British researchers randomly assigned 30 overweight or obese men without diabetes (none of whom were regular exercisers) to one of three groups. The first group maintained its usual lifestyle. The other two groups rode a stationary bike three times a week, for up to 50 minutes per session. Half of the riders drank a carb-heavy vanilla shake two hours prior to working out, while the others drank no-calorie, vanilla-flavored water. All of the riders got in better shape, but participants who didn’t take in calories before working out burned about twice as much fat as those who drank shakes, and their insulin sensitivity increased significantly. Keep in mind that exercising on an empty stomach may increase your risk of hypoglycemia, or low blood glucose, so check your level before and during exercise.
Source: The Journal of Clinical Endocrinology & Metabolism, Oct. 19, 2019