Is training on an empty stomach good? Lucía Aguado reveals why you shouldn’t do it

DFor a long time we have been able to see how, even elite athletesthey trained without breakfast. A very widespread practice, especially in sports that require cardio and continuous physical effort, such as running. In fact, not only was it thought to be harmless, it was believed to be beneficial. since it was said that it made you lose fat and prevented poor digestion and discomfort during training. But, for a few monthsthis assumption has radically changed, especially in the case of women.

A change in perception due to the change of the sample

Until relatively recently, it was considered that it was not harmful to train on an empty stomach, as long as in the hours prior to said fast, the necessary amount of nutrients such as carbohydrates or proteins had been ingested to perform during physical effort. But, A study by the International Society of Sports Nutririon has shown that training on an empty stomach is not only not beneficial but is harmful, as stated by Lucía Aguado.

The difference between this study and those that had previously been carried out on this problem is that This has been the first to focus on women, proving, as the trainer and athlete warns, that fasting has different implications for female hormones that need to be focused on.

One of the first points that Lucía refers to is that fasting can be a stressor for the body, since it puts your hypothalamus on alert and motivates it to prioritize survival over reproduction. To continue, in the study to which it refers, it reveals that can make it difficult to lose fat during training. And not only during that training session, but in the long term since, having made an adequate caloric intake for training, caloric expenditure increases accordingly because performance during those sessions is more optimal.

Recommendations for women who train in the morning

Lucía leaves a series of tips for those athletes whose routine begins in the early hours of the day. First of all, perform the training once you have eaten at least one meal so that the body has enough nutrients to obtain energy. It is also important that this food has the necessary amounts of carbohydrates, which will provide the athlete with energy; and proteins that ensure its correct recovery. Proper nutrition is the perfect support for optimal performance.