A study published in the Journal of Clinical Endocrinology and Metabolis showed that compared with exercise after breakfast, exercise before breakfast burns more fat and increases insulin sensitivity, which helps reduce cardiovascular disease and 2 The risk of type diabetes.
In this study, the researchers recruited 30 obese or overweight men. The 30 participants were divided into three groups, namely, a control group who ate breakfast before exercise, ate breakfast after exercise, and did not change their lifestyle. The exercise mode is moderate-intensity cycling. The duration of the experiment is six weeks.
The study found that exercise before breakfast increases the utilization of body lipids. Compared with participants who exercised after breakfast, participants who exercised before breakfast had about 2 times higher systemic lipid utilization. The carbohydrate utilization rate of in the exercise group after breakfast was higher than that in the exercise group before breakfast.
Compared with the exercise group after breakfast, the insulin sensitivity of the exercise group before breakfast was significantly increased. And the content of glucose transporter (carrying glucose from blood to muscle) in the body is also higher than that in the exercise group after breakfast.
Insulin sensitivity is critical for metabolic diseases. Obesity and a sedentary lifestyle will reduce insulin sensitivity and increase hyperinsulinemia , thereby increasing the risk of cardiovascular disease. In this study, compared with exercise after breakfast, exercise before breakfast increased insulin sensitivity and reduced postprandial hyperinsulinemia, which may reduce the risk of cardiovascular disease and type 2 diabetes.
In summary, exercise before breakfast has a high fat utilization rate; exercise after breakfast has a high carbohydrate utilization rate. At the same time exercise before breakfast,It also helps to improve the body's insulin sensitivity.
Organized from the public account: Biology Valley (when is the best exercise?)
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The typical "fasting" mainly refers to before breakfast, lunch and dinner, due to the short interval between eating, not Can be regarded as a typical "fasting", the above research also mainly refers to exercise before and after breakfast. On the premise of safety, exercise before breakfast will not only consume a high proportion of fat and improve insulin sensitivity, but also in real life, it is easier to improve the completion rate of exercise. After all, the time before breakfast is not easily disturbed. Change to other time, not necessarily.
