Increase your fat burning potential during and after exercise

Most people know that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the potential for burning fat while exercising and during recovery (rest). Four of the most important factors to consider are: time interval from the last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic training versus resistance training).

Time interval from last meal to exercise performance

How long should someone wait before exercising to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this same issue and have shown that fat burning is greatest when exercising after an overnight fast or in the morning before breakfast.

One of these studies (1) looked at eleven overweight, untrained men during a 4-month course of aerobic exercise performed after an overnight fast or 3 hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly greater after an overnight fast than after 3 hours after eating. They also observed that fat burning was even higher during the recovery (rest) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast rather than 3 hours after eating การออกกำลังกาย.

But what if you can't exercise first thing in the morning due to time constraints, and exercising later in the afternoon or evening is more practical? What are your options? The timing of your last meal is still very important in terms of the amount of fat burned during your exercise session. Research (2) studied the effects of exercise on fat burning in eight overweight and obese women in two exercise trials: one performed 1 hour after a meal and the other performed 3 hours after consuming the same food. The amount of fat burned was greater during exercise and during rest in the group of 3 hours after food.

Bottom Line: If your goal is to lose body fat, the longer you wait after eating, the more fat you will burn not only during exercise, but later while resting.

Pre-exercise meal

What you eat before exercising is also very important regarding the amount of fat burned during exercise and then during recovery. People who consume carbohydrates before exercise, especially alone, in large amounts, or with a high glycemic index, inhibit their ability to burn body fat during exercise and then at rest. Eight healthy sedentary women were fed a high glycemic or low glycemic index breakfast 3 hours before walking for 60 minutes (3). Each of the meals had the same amounts of total carbohydrates, proteins, fats, and calories, but they differed in glycemic index and total fiber classification: the low glycemic index meal was higher in fiber. Research found that the amount of fat burned during exercise was twice as much after a low glycemic meal as compared to a high glycemic meal, both consumed 3 hours before exercise. The amount of fat burned during post-exercise rest was also higher in the low glycemic index group.

The glycemic index score reflects the rate at which carbohydrates are digested and absorbed into the bloodstream, resulting in elevations in blood sugar and insulin. The higher the glycemic index index, the faster the absorption and subsequent elevations of blood sugar and insulin. Insulin, a hormone produced by the pancreas gland, regulates the use of sugar and fat. When it rises, fat release from fat cells is inhibited.

Some common high glycemic index foods eaten for breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toasts, bagels, croissants, donuts), sweetened jams, and white potatoes (potato chips). ).