Is fasting cardio bad for you? Expert clarifies –

The idea is simple: perform your cardio workout before any meal. The method is followed by bodybuilders and endurance athletes, but many people also use it on a daily basis to boost fat burning. Does it work?

Whether it’s your bike session, street running or HIIT, training in a fasted state can indeed bring some benefits, but it requires care. Understand:

WHAT HAPPENED WHEN WE TRAINED IN FAST?

Carbohydrate is our body’s main source of energy. Upon entering the body, it is quickly digested and transformed into glucose, which circulates through the blood and ends up being stored in the muscles and liver in the form of glycogen. Thus, whenever we need fuel to practice physical activity, this substance is used.

It turns out that some studies demonstrate a greater storage capacity for this glycogen in the muscles when we are used to fasting physical exertion. And more: other research claims that the act potentiates the burning of body fat, since in the absence of glucose, the body begins to use it as a source of energy.

Finally, increase VO2 max (reference generally used to measure cardiorespiratory fitness) and best performance in cycling are also advantages pointed out by other investigations.

According to nutritionist Dayse Paravidino, working out on an empty stomach, as long as it’s done the right way, it doesn’t hurt. “Otherwise, humanity would not have reached the present day, as it is certain that our ancestors did not have food available all the time. If a hunt wasn’t successful, for example (and many weren’t), it could mean not eating that day or the days after that,” he explains.

BUT

However, it is clear that it will be necessary to seek professional follow-up and adhere to fasted cardio gradually, to avoid unpleasant effects on the body. “Like everything in life, you have to understand that some will get a better adaptive response when training in this condition, with virtually no discomfort. While others may, at least in the beginning, feel dizzy, nauseous, fainting and pressure drop”, warns the nutritionist. There are even those who suffer from a sudden drop in performance and have reduced motivation because of it.

Likewise, the act is contraindicated for some people. This is the case for pregnant and lactating women, diabetics, individuals with low blood pressure and children and adolescents.

VERDICT: IS FASTING CARDIO BAD?

– (RF._.studio/Pexels)

Well, you can already see that, if done correctly and with the help of an expert, the habit is not harmful and can bring benefits (with the exception of some cases, of course). So, the choice becomes very personal: if you can’t eat anything in the morning, it’s worth trying. However, if you prefer to sweat with a full tank, it’s okay to bet on breakfast before that.

Just remember to have a balanced meal, rich in vitamins and minerals and composed of the main macronutrients essential to the human body: carbohydrates, proteins and fat. And drink water before, during and after your workout!