ZOE Science & Nutrition

Food before exercise: What does science say?

Sep 7, 2023

14:33

Snipd AI

The podcast discusses the impact of timing on our health, including exercising on an empty stomach. It explores the benefits of exercising before or after breakfast, and the effects of exercise timing on fat burning, blood sugar levels, and insulin response. The debate of exercising before or after breakfast is examined, highlighting the potential benefits for insulin response and fat burning, as well as lowering blood sugar peaks.

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Quick takeaways

Exercising before breakfast can lead to improved insulin responses and long-term health benefits, reducing the risk of diseases like type 2 diabetes.

Timing exercise within the first hour after a meal can effectively reduce glucose surges and improve blood sugar control, especially beneficial for individuals with insulin resistance.

Deep dives

Exercising on an Empty Stomach and Fat Burning

A study conducted with 30 overweight or obese men found that those who exercised before breakfast burned double the amount of fat compared to those who exercised after breakfast. While burning fat during exercise is commonly associated with weight loss, it's important to note that exercise alone is not a reliable method for losing weight. However, the timing of exercise can have significant impacts on health. Exercising before eating can help lower blood sugar peaks after meals and potentially prevent high glucose excursions that increase the risk of type 2 diabetes.

Exercise Before or After Breakfast: What Science Says

02:21

Introduction

2min

The Impact of Exercise Timing on Fat Burning

2min

Exercise Timing and Blood Sugar Levels

4min

The Link Between Exercise and Type 2 Diabetes

1min

Exercise Before or After Breakfast: What Science Says

3min

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Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first?

The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Professor Javier Gonzalez ask: Should we exercise on an empty stomach?

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

Mentioned in today’s episode:

Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese from The Journal of Clinical Endocrinology & Metabolism

Body composition changes associated with fasted versus non-fasted aerobic exercise from Journal of the International Society of Sports Nutrition

The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis from Sport Medicine

Exercising Tactically for Taming Postmeal Glucose Surges from Hindawi

Exercise-stimulated glucose uptake — regulation and implications for glycaemic control from Nature Reviews Endocrinology

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Episode transcripts are available here.

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