Professor Paolo Sassone-Corsi, director of the Center for Epigenetics and Metabolism at the University of California, USA, published important research results in the international journal Cell Metabolism. They found that exercise in the morning significantly enhanced the metabolism of lipids and amino acids, that is, exercise in the morning had the best effect.
Professor Paolo Sassone-Corsi said that the research team found that the metabolic effect of exercise in the morning is better than that in the evening, and only by exercising in the morning can "glycolysis" in the body start quickly. "We compared the effects of exercise at different times of the day on skeletal muscle metabolism," said Professor Paul Sason-Colsy. "We found that the time after getting up is the best exercise time in a day, which increases the oxygen concentration in cells and makes the body full of vitality. 」
It is better to burn fat by exercising first and then eating breakfast. When exercising in the morning, a question will be extended-breakfast or exercise first? A study pointed out that if you are willing to exercise before eating breakfast, the metabolic amount of fat is twice that of eating breakfast before exercising, which helps to reduce the risk of metabolic diseases such as type 2 diabetes and cardiovascular disease.
This study was recently published in the journal Clinical Endocrinology and Metabolism. A total of 30 overweight men participated in the 6-week study. According to the metabolic data measured by breathing, the "move first and then eat" group will consume more fat, about twice as much as the "move first and then eat" group! In terms of blood indicators, blood sugar has also been significantly better controlled, and their insulin sensitivity has also improved more.
The researchers integrated the data measured in the experiment and thought it was because we didn't eat all night. When we get up in the morning, the insulin in our body is actually in a low state. Insulin is not enough, so the body will be more inclined to choose fat for energy supply during exercise.
Have a cup of black coffee 30 minutes before exercise. Therefore, it is ideal to spend 40 minutes before breakfast every morning. Sports nutritionist Su also pointed out that if you drink black coffee before exercise, the exercise effect will be better.
Pure black coffee is actually very low in calories, but some people like to add cream, milk and sugar because of their habits or taste requirements. Even now there are various flavors on the market, such as matcha and coffee with chocolate chips. These high-calorie drinks are not conducive to losing weight.
Su Yuzheng said: "Just like we usually drink coffee, we are more energetic at best, but if we exercise after drinking black coffee, the effect will be obviously different." According to a research result in the International Journal of Sports Nutrition and Sports Metabolism, athletes consume a proper amount of caffeine before starting training, and burn 65,438+05% more calories than usual within three hours after exercise.
Su Yizheng explained that just like the energy pectin that athletes usually eat, a small bag can provide huge energy, which also contains caffeine, so caffeine can urge the body to convert stored fat into energy, thus achieving the purpose of refreshing and losing weight.
"Therefore, it is suggested that if you want to drink black coffee to lose weight, it is best to drink black coffee 30 minutes before exercise, and then do exercises that can burn fat, so that the effect is the best," Su said. In addition, if someone doesn't like coffee, Sue suggested that they can drink green tea instead. Green tea contains catechins, which can also help to lose weight.