Fasting exercise can increase the proportion of fat consumption, but these studies are often only short-term effects during exercise, not long-term analysis. Although fasting can consume more fat during exercise, interestingly, the body has a compensation mechanism, which in turn reduces the use of fat during rest.

If you exercise without eating any food, especially running, it will not only increase the burden on the liver, but also cause arrhythmia. Because the human body needs a lot of energy when exercising, and the main source of human energy is carbohydrates in food. If you are on an empty stomach, the energy consumed by the human body mainly comes from fat.

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Precautions:

Before aerobic training on an empty stomach, taking 10 ~ 20g whey protein (powder) or 5 ~ 10g branched-chain amino acids (BCAAs) can prevent muscle decomposition. If there are no conditions, you can eat 3~5 egg whites. Drinking milk alone is not recommended because milk contains too many carbohydrates.

The duration of aerobic training on an empty stomach should be 20~30 minutes, and training should be 3~5 times a week. The training intensity is low, and the heart rate is 60%~70% of the maximum heart rate. At this intensity and frequency, aerobic training on an empty stomach can prevent excessive muscle loss.

People's Network-Exercise on an empty stomach has advantages and disadvantages. Only scientific training can seek advantages and avoid disadvantages.