Ask The Nutritionist
Question:"If I workout first thing in the morning should I go on an empty stomach, or what should I eat?
-Jimm from Eagan, MN
Answer:
Keep in mind that the majority of the "fuel" used during most exercise is not actually coming from the food you have just eaten. If you're working out at a moderate to high intensity you're using glycogen and fat that is stored in your muscles, liver, and fat cells. Typically, your body has enough of that stored fuel to last for one to two hours of intense work, or three to four hours at moderate intensity.
Therefore, if you are consuming a high quality diet, eating every three to four hours, your body may not need anything to eat before you begin your workout. Still, some people do have a hard time exercising without eating something first. Typically these people are more sensitive to changes in their blood sugar levels, which can decline during the first 15-25 minutes of their workout. It is this decline in blood sugar that causes dizziness, faintness, nausea or lightheadedness. This is especially true if you exercise first thing in the morning.Additionally, exercising on an empty stomach may not appeal to athletes as it will typically reduce overall performance. Professional athletes may also not be as concerned with fat loss.
I believe the best approach is to use some common sense and listen to your body. A number of individual factors can play a role, such as your age, when you last ate, whether or not you're pregnant, taking medications, your medical history, level of fitness, and the type of workout you engage in. For example, if you feel weak or nauseous while exercising on an empty stomach, you may want to at least eat a small meal before exercising.
*If you do need a little something before working out try a whey or hemp protein smoothie or plain greek yogurt and add your own berries, nuts and seeds!
Try Burst Training!!
The best and most efficient exercise is a high intensity, short duration work-out. This is BURST TRAINING! You give a short burst of maximal energy out put. When you do this type of work-out it produces a hormone HGH (human growth hormone). This type of work-out safely shocks the body’s physiology into becoming a muscle building, fat burning machine.
Instead of burning fat for an hour on a treadmill, a burst training session will spike your metabolism, produce HGH, and build lean muscle that will keep your body burning fat for up to the following 48 hours!!! The benefits to exercise and increasing muscle to fat ratio: increase energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression and create better self image, manage blood sugar.
Please contact me to learn more about the link between exercise and your diet!
Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.
As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
http://www.optimumwellnessmn.com
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