Discussion: Winter training..early!
in: Orienteering; Training & Technique
Dec 16, 2010 12:51 PM
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Have a hard time getting up? Are you tempted to remain slug-a-bed in the morning? Do you resist arising in the dark, when the house is still cold as I do? I think I'm going to change my habits.
A recent study involving three groups of test subjects has shown that exercising first thing in the morning, before breakfast, can have many beneficial effects on your long-term health.
...Only the group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. They also burned the fat they were taking in more efficiently...
A recent study involving three groups of test subjects has shown that exercising first thing in the morning, before breakfast, can have many beneficial effects on your long-term health.
...Only the group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. They also burned the fat they were taking in more efficiently...
Dec 17, 2010 12:11 AM
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I always thought training on an empty stomach is bad because your body takes the energy it needs from protein (and fat of course) instead of carbohydrates, actually destroying your own muscles. Interesting conclusion to this study then.
However I find it really awkward to run before breakfast, feeling empty and without energy.
However I find it really awkward to run before breakfast, feeling empty and without energy.
Dec 17, 2010 5:00 AM
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I feel awesome during and after a morning session before school and it sets me up feeling awake for the rest of the day, although I do seem to eat more for lunch/recess. It is just the initial getting up that is hard. I put my alarm clock where I can't reach it in bed so that I am forced to get up!
I don't think that the body uses protein as an energy source except in extreme situations eg end of marathon. Fat is actually more efficient than carbohydrates as it produces more energy per gram.
I don't think that the body uses protein as an energy source except in extreme situations eg end of marathon. Fat is actually more efficient than carbohydrates as it produces more energy per gram.
Dec 17, 2010 1:23 PM
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...training on an empty stomach is bad because your body takes the energy it needs from protein...actually destroying your own muscles...
I've heard that too. But this study seems to refute that idea. Not only does muscle protein increase if you exercise before breakfast, but you transport and burn glucose better too:
...the fasting group showed increased levels of a muscle protein that is responsible for insulin-stimulated glucose transport in muscle and thus plays a pivotal role in regulation of insulin sensitivity...In other words, working out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie [American] diet. It also helped the men avoid gaining weight...
I'm an older athlete. Glucose intolerance and diabetes are dangers we all confront as women enter menopause, and men begin andropause (testosterone decline). So regulating insulin and glucose suddenly become subjects of interest.
Many doctors recommend The Zone diet promoted by the biochemist Dr Barry Sears as being on the right track. The biggest change you'll notice if you try to get into Dr Sears' "Zone" will be a sharp reduction in the amount of carbs you're allowed to consume. So get used to a carb-restricted diet as you age: more salads and fish; less pizza and pasta.
I've heard that too. But this study seems to refute that idea. Not only does muscle protein increase if you exercise before breakfast, but you transport and burn glucose better too:
...the fasting group showed increased levels of a muscle protein that is responsible for insulin-stimulated glucose transport in muscle and thus plays a pivotal role in regulation of insulin sensitivity...In other words, working out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie [American] diet. It also helped the men avoid gaining weight...
I'm an older athlete. Glucose intolerance and diabetes are dangers we all confront as women enter menopause, and men begin andropause (testosterone decline). So regulating insulin and glucose suddenly become subjects of interest.
Many doctors recommend The Zone diet promoted by the biochemist Dr Barry Sears as being on the right track. The biggest change you'll notice if you try to get into Dr Sears' "Zone" will be a sharp reduction in the amount of carbs you're allowed to consume. So get used to a carb-restricted diet as you age: more salads and fish; less pizza and pasta.
Dec 17, 2010 6:07 PM
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There is absolutely no hard evidence to support the idea that protien is a useful fuel for excercise. Glycogen stores are also overrated (unless, of course, you're going hard, which one doesn't normally do on an early AM run). It does take some getting used to, but running on an empty stomach is quite doable. No matter how lean you are, your body has plenty of fuel in the form of fat. The main problem is that it takes about 20 minutes for that to become available. Just run easy for a couple miles and you'll be fine.
Dec 17, 2010 9:32 PM
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Maybe we should wait until someone repeats the study on people eating a normal diet rather than "an extremely high-fat, high-calorie diet" that involved "stuffing them (the subjects) with a truly lousy diet, composed of 50 percent fat and 30 percent more calories, overall, than the men had been consuming" before anyone alters their training based on this study (quotes from the NYT blog piece on the study). Although if that describes your eating during the holiday season, perhaps you should give the study more weight.
Repeating the experiment with women might also be nice.
Repeating the experiment with women might also be nice.
Dec 18, 2010 12:07 AM
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I think one of the most important points in the article, they exercised really hard for 90 minutes! I'm not sure exactly what their definition of really hard is, but I think we are talking 85% of max HR, like, for me, biking 25+ miles in 90 minutes, or running 12 miles!
I would guess that should have an effect on my blood glucose levels! I know I'd feel pretty crappy as my body went to burning fat down close to it's reserves (another 45 minutes and bonk for sure).
And it was discussing how to combat the poor holiday diet, not your athletes typical diet.
I would guess that should have an effect on my blood glucose levels! I know I'd feel pretty crappy as my body went to burning fat down close to it's reserves (another 45 minutes and bonk for sure).
And it was discussing how to combat the poor holiday diet, not your athletes typical diet.
This discussion thread is closed.