The breakfast givennto these 10 men was terrible- full of useless starch and sugars (orange juice).
How about a breakfast of whole grain, dark protein bread with half an avocado and a hard boiled egg?
That is my breakfast on days when I know I will be on a long, strenuous hike, ski touring or an extra long run.
35
Interesting. I time meals around my workout schedule, part of this is going by how I feel and what makes sense with the rest of my day. I may nudge according to how late I last ate the night before, because I won’t feel as hungry early the next day if I was eating later. I mostly train in the beginning of the day. When that’s the case, breakfast is big and all about nutrition, but it comes after the workout. For exercise later in the day, no food for two hours before.
My father, a triathlete, told me when I was young on an early schedule, breakfast absolutely comes after. I don’t know all of his specific reasoning for it, but I adopted it. From what I can tell, I think it does actually have an effect on how I store/burn body fat, I notice a difference if I keep that routine for more than a week at a time. Perhaps there’s something there.
6
The focus here is predicated on the American obsession with burning fat. As for me, within three minutes of working out in a fasting state my system would catabolize like a locomotive and I'd crumple in hypoglycemic agony. To each his own.
2
@Matityahu This wouldn't happen unless you're on a diabetic medication like metfomin. Being metabolically flexible is very important for general health. I suggest you get out there and do fasted hill sprints.
4
Small study, not repeated, just a data point and may not be repeated. I use both. With many of my workouts it is more important to meet the objectives than lose some water ounces or perhaps fat. I fast on strength workouts. I can drink up to 60 oz of water, so it is really hard to measure the effect.
2
Ah yes, the proverbial click bait about working out. The important thing is showing up and working out. Our collective fetish about to do before and after working out is so...Kardashian and beyond the point. Wait a week and there will be a new study that contradicts this.
15
I tried this - 16 hour fasts for 6 days a week and it helped me lose weight for sure. But I was really not the best candidate by far. I am hypoglycemic - even as a college and semi-pro athlete - so it was a big risk (and quite dumb) to do it until I had better control of my blood sugar levels in the am. I also am hypothyroid, low iron, low blood pressure. I have been working on improving these areas via bloodwork for about eight months. So it depends on the person. I am back at trying to do it 2-3 days a way because I do think going into fat burning mode early is key for me (and not having fruit so early in the am). But if you wake up and are really hungry before you hit the workout, get something in you. Listen to your body.
6
Dangerous advice for many people who risk feeling dizzy or faint or even falling down if they don't eat before exercise.
5
And, how about the breakdown of protein when blood sugar levels are low?
3
A good forest walk (2 hours minimum) including steep hikes before breakfast. Makes the body and mind rely on itself. Do this 3x/week and you gain strength and reduce weight.
8
What I find interesting is the carb/sugar loaded breakfast they did give. That would have the play some role in the results. While this may be the typical "western" breakfast, it's not conducive to good health. There is so much academia does not know, but common sense in diet may be a great place to start.
8
Depends on exercise. Nothing for a run less than an hour. Take a gel for anything over. Oatmeal for swimming and cycling. Coffee every day- helps burn fat!
2
I do an intensive swim workout at 7:30 am. If I don't eat something first, I get faint.
4
Most healthy is to eat proteins 15 minutes before workout, to allow glucagon work properly. Sugar is only needed before short and intense workout. No consideration of it in the study. Are the researches from Mars? Or from Jupiter?
2
It's a short term study with a small sampling of only men determining that we really don't know much more and it requires a more intensiveness study to come to any sort of conclusion. Not sure why this article was published at all.
11
Again, a study of how men metabolize is offered as information about how "you" might want to exercise... As if all readers of the NY Times are men, or as if men and women metabolize identically. I believe anyone watching a large sample of 20 year old men and women consume food and gain/not gain weight would surmise that there is a difference influenced by hormones.
12
In the opening of this article, the writer specifically said women were not included because, "it is difficult to control for the effects of the menstrual cycle on metabolism; they hope to include women in the future." Some careful reading would reveal that. BTW, I believe hormones are part of a woman's menstrual cycle.
5
That doesn't change the "you." I get this almost never happens to you, Bob. Happens all the time to "me" gal. Conclusions should match the data, even when the data is minimal.
6
The sample size is troubling, but I'm more concerned that the researchers had their subjects eat pure sugar for breakfast. If they know nothing about nutrition, why are they studying fitness? Or maybe they just wanted statistical significance so their study would be published? This seems suspect.
10
Why don't you find out why they used that breakfast menu?
1
What do you suspect?
1
I'm a human with a menstrual cycle. I work out very early in the morning and eat a small bowl of cereal with dairy-free milk before, and then two eggs and some kind of lean meat protein after. It's a great system for me--I find that if I don't eat, I can't do intense exercise; I underperform. Eating breakfast twice--around the workout--keeps my metabolism up to speed, and as the day goes on I eat less and less. I digest food really quickly as well, so by the time I get the gym about 40 minutes after I've eaten, I don't feel a bunch of food in my stomach. Obviously everyone's different, and there are a bunch of factors that will affect how you eat and when. For instance, I eat an early, very light dinner, and I don't snack at all. So maybe that's why I'm eating again before the workout. But I still will stubbornly never understand people who don't workout in the morning (or at all) but still don't eat breakfast. I get it can be hard to stomach if you wake up early, but, anecdotally speaking, I always see those same people over eat later in the day. Space it out!
4
This "study" is unworthy of note in the New York Times. Science depends on the concept of statistical significance. A sample size of 10 has no meaning beyond the anecdotal. It is irresponsible to reward clickbait posing as research with major media attention, and adds to our society's challenges with scientific literacy.
19
Agreed. There's no substance to this article. Small study. And a strangely unhealthy sounding breakfast for the experiment group. Why was this published?
4
Maybe that's why they chose a question mark after the headline...?
1
Fasting is not only healthy but also biblical practice to draw closer to God's presence.
2
I had much better weight regulation when I would routinely exercise first thing in the morning, while fasting. My personal trainers told me to "eat something", like a yogurt, two hours before eating. What a mistake. I have now GAINED 40 pounds, and can never seem to shed this extra weight. Thanks for telling me what my own body was telling me years ago.
2
"As a result, they burned more fat during walks on an empty stomach than when they had eaten first." How was this determined?
1
It is stated in the article that blood and fat samples were taken pre- and post-workout. In addition to wanting to know more about the measure of fat burned--to what degree is this indicated?--I was curious about how calorie burning is measured: "On the other hand, they burned slightly more calories, on average, during the workout after breakfast than after fasting."
I just found that I wanted to know more about the science behind these measurements without having to refer to the study itself.
I just found that I wanted to know more about the science behind these measurements without having to refer to the study itself.
3
I've been a runner (mostly, but not entirely, recreational) for 44 years. For the last 30 years, I've been an exclusively morning runner, which for me extends until noon. I never eat before I run, even if it means I won't be eating breakfast until early afternoon. My decision was based entirely on the belief that running with food in your stomach was an invitation to side stitches and nausea. Running on an empty stomach, even for a marathon, just seems like common sense. The amount of thought behind my decision took no more time than it took me to write the previous sentence.
I've been running long enough to know how obsessive runners, even recreational ones, can be about the smallest details. As for me, until stumbling on this article, I was unaware that the timing of eating and running was worthy of consideration. As for me, not eating (or stretching, or taking my pulse, or adjusting my stride or planning my foot strikes) never resulted in any noticeable side effects: no exhaustion, lightheadedness, leg cramps or, after 44 years, injuries. But there's always tomorrow.
I've been running long enough to know how obsessive runners, even recreational ones, can be about the smallest details. As for me, until stumbling on this article, I was unaware that the timing of eating and running was worthy of consideration. As for me, not eating (or stretching, or taking my pulse, or adjusting my stride or planning my foot strikes) never resulted in any noticeable side effects: no exhaustion, lightheadedness, leg cramps or, after 44 years, injuries. But there's always tomorrow.
10
I have trained for three marathons and qualified for Boston twice and never ate breakfast before any early morning run and I rarely ran after 10 am. Count me in on one who benefits from not eating before working out.
7
Oh those pesky menstrual cycles. Let's put them in parentheses and hope we get to them some day.
So relentlessly typical.
So relentlessly typical.
38
Yup.
4
Seriously-- "...difficult to control for the effects of the menstrual cycle on metabolism." Why would you need to "control" for those effects? Having a menstrual cycle is not an aberration or a disease, it is normal and healthy. How patriarchical can you get? How is that different than saying, "They did not recruit men because it is difficult to control for effects of the absence of a menstrual cycle on metabolism?"
Really, so disappointing.
Really, so disappointing.
17
Soooo sensitive. The science is not advanced enough to isolate the menstrual cycle. Isn't that a possibility?
Are you saying the design and execution were influenced by sexism?
Are you saying the design and execution were influenced by sexism?
2
I am never hungry while working out in the morning before breakfast. It's as if my stomach has not awakened yet. I feel weighed down when I eat in advance of a workout. It's as if digestion steals my energy to work out.
8
If one is going to get up and go for a walk and call that "exercise" (and I am not arguing that it is not), then might it not be interesting to compare that to, say, getting up and riding a bicycle at an 18-20 MPH speed for approximately 2 hours? The latter is something I do frequently, and I burn through close to 2000kcal. I simply cannot imagine doing that on an empty stomach.
Hence, perhaps we need to decide what constitutes "exercise," and with respect, note that most people (and most articles in the NYT) are not implying exercise is but a hour of walking (which again, is fine; I in fact love walking, but I'll go out for a few hours of it, because for me (me), 1 hour of walking is not enough dedicated exercise for a day.
Hence, perhaps we need to decide what constitutes "exercise," and with respect, note that most people (and most articles in the NYT) are not implying exercise is but a hour of walking (which again, is fine; I in fact love walking, but I'll go out for a few hours of it, because for me (me), 1 hour of walking is not enough dedicated exercise for a day.
5
DKM -- Yes, I am with you. Sure I can go out and ride for an hour on an empty stomach, but on weekends when we ride 50-65 miles at a high pace my science study of one (me) shows that without a breakfast of at least a bowl of oatmeal I will suffer. This study and article is perhaps for the "recreational" exerciser. I must eat every hour to restore the glycogen and nutrients in my body at the speeds I ride.
2
Strenuous athletic effort works best on an empty flat stomach.
3
Ihere are no valid studies, or studies without severe flaws, that show breakfast is beneficial in any physiologic sense- exercise or no exercise.. Dr. Hagen did a small pilot study on this in his "Breakfast: The Least Important Meal of the Day" several years ago. Congratulations to the scientists in England who are also studying this. They are very courageous if not just for the reason that nobody makes any money off people not eating!
2
From a woman's perspective, I discovered the effects of working out after fasting as a happy accident. I'm 62 and have worked out vigorously since my 20's. Until last year, my freelance schedule allowed me to go to the gym a few hours after lunch. In September, I accepted an on-site gig and started going to the gym at 7am after a fast that begins the night before, around 8pm. I've never felt better in the gym. I feel very alert and energized. I lift for an hour/15 followed by 20" HIIT run on the treadmill. I have a snack at 11:30 and I'm ready for lunch at 2pm. It's not for everyone, but if your body adapts you feel and look great.
4
I am doing intermittent fasting over a year. My last meal is at 1 pm. I go to the gym the following morning at 4:00 am with no eating anything at all in between (3 days a week). I drink just water during working out. On top of that I got my breakfast at 8:30 am. This means my fasting period is 19 and half hours. My opinion about this subject is you have to listen your body and every single human body is so different that this kind of studies does not apply to all.
8
"toast, jam, cereal, milk and orange juice"?? No wonder their blood sugar levels went up. No serious athlete would eat this for breakfast.
12
Doublespeak! Plus, who didn't think the gals wouldn't be testy about this article?! Just do it!!!
4
Where did the scientific community and the media that reports on their research get the idea that ten sedentary and overweight young male subjects who were evaluated on two occasions get the idea that constitutes a study worthy of debate?
7
Calm down.
It's just a small interesting report
on a small interesting study.
It's just a small interesting report
on a small interesting study.
6
Phew! No mention of abstaining from coffee. No coffee = no morning workout.
12
Thought the article was pointless to not include women ?
I swim daily and use the gym a few days a week , more women work out there then men. I don't see different lanes for women swimmers.
As far as eating before a work out ? I must be old school .
I swim daily and use the gym a few days a week , more women work out there then men. I don't see different lanes for women swimmers.
As far as eating before a work out ? I must be old school .
4
Small study, reason for no women
explained in report.
explained in report.
2
1. Exercise every day - 1 hour aerobic minimum - on "rest" days, do it light - perhaps skip one day for recovery (Monday?) - include interval training (all-out, short period)
2. Don't eat before workout - coffee (improves performance) with one fig newton is enough (max)
3. Eat immediately after workout or as soon as possible
4. Load calories in the first half of the day - eat often, small portions
5. Eat a very light or no dinner
6. Drink a lot of water or a sport drink (zero calorie)
7. Focus on protein, steer to fish, limit vegetables, fruits and other carbs - not zero, but very easy
8. Eat some fat - nuts good
9. Drink light alcohol in evening
10. Occasionally eat something that's "bad" for you (cake, steak, burger, whatever feels good)
11. Have a goal – aim for something.
2. Don't eat before workout - coffee (improves performance) with one fig newton is enough (max)
3. Eat immediately after workout or as soon as possible
4. Load calories in the first half of the day - eat often, small portions
5. Eat a very light or no dinner
6. Drink a lot of water or a sport drink (zero calorie)
7. Focus on protein, steer to fish, limit vegetables, fruits and other carbs - not zero, but very easy
8. Eat some fat - nuts good
9. Drink light alcohol in evening
10. Occasionally eat something that's "bad" for you (cake, steak, burger, whatever feels good)
11. Have a goal – aim for something.
9
My take on this comment (I speak from experience having lost over 80 pounds a few years ago and kept it off):
1. Yes, try to exercise 1 hour every day. But if you can't, even as little as 10 minutes can help.
2. Why eat a fig newton (processed food)? I prefer an actual fig or a piece of fruit.
3. Yes, eat right after workout.
4. Sure.
5. I prefer some dinner to none.
6. Lose the sport drink; stick with water.
7. Fruits and veggies are not your enemy. Eat without worry.
8. I love nuts! Also avocado and olives are "good" fats. But be careful: they're still fats!
9. If you must drink, drink light. Better is no alcohol at all (may be tough for some) :)
10. Sure, though I wouldn't put steak (protein) in the same category as cake (all sugar).
11. Yes have an aim! You'll feel much better very quickly!
1. Yes, try to exercise 1 hour every day. But if you can't, even as little as 10 minutes can help.
2. Why eat a fig newton (processed food)? I prefer an actual fig or a piece of fruit.
3. Yes, eat right after workout.
4. Sure.
5. I prefer some dinner to none.
6. Lose the sport drink; stick with water.
7. Fruits and veggies are not your enemy. Eat without worry.
8. I love nuts! Also avocado and olives are "good" fats. But be careful: they're still fats!
9. If you must drink, drink light. Better is no alcohol at all (may be tough for some) :)
10. Sure, though I wouldn't put steak (protein) in the same category as cake (all sugar).
11. Yes have an aim! You'll feel much better very quickly!
7
7. Eat tons of fruit and veggies - they are your best friends and you can only go right with this.
(Nobody on the planet is getting sick, fat, or underperforming in any way because they're eating too many veggies. Barring allergies etc.)
(Nobody on the planet is getting sick, fat, or underperforming in any way because they're eating too many veggies. Barring allergies etc.)
8
"...eating before exercise resulted in the men burning more calories during their workout than fasting."
Yes, but those men had also just ingested more calories. Net caloric burn is what would be of interest to me from a weight-loss perspective. And since the fasting men had taken in zero calories beforehand, it's ALL net burn for them.
Yes, but those men had also just ingested more calories. Net caloric burn is what would be of interest to me from a weight-loss perspective. And since the fasting men had taken in zero calories beforehand, it's ALL net burn for them.
7
I normally exercise in the evening, but I also fast one day per week, so on that day I'm similar to the subjects who exercised before breakfast. In the past, I tried to avoid fasting on days when I was planning to go to the gym, but a few months ago I discovered I can work out just as well when fasting, and sometimes better.
3
In Hagan's breakfast study, one weightlifter reported that working out after fasting increased his strength and decreased his recovery time. He was in his fifties and had been lifting his entire life. Hagen speculates that higher cortisol and growth hormone levels in the fasted state are likely strong contributing factors to this effect.
I don't understand why scientists would feel a need to control for the effects of the menstrual cycle to understand metabolism in women. I have a menstrual cycle, I'll probably have it for another 20 years or so, any study that tells me what would happen to my metabolism if i didn't have a menstrual cycle is really not helpful for me. Also not helpful; a study about the metabolism of youngish men.
20
Because, Chloe, the effect of the menstrual cycle is very large, and they don't know yet how to identify and correct for them.
What's your complaint about youngish men?
What's your complaint about youngish men?
You lost me in paragraph 9, along with half of all your readers, I imagine.
28
Simply, whatever works for you. Don't need "science" for that.
2
I have orange juice and coffee before my daily early morning workouts. Then I eat breakfast. This has worked for me as I'm healthy, fit, and take no medications. The answer for most people is to do what's works for them. A sensible diet combined with adequate exercise is the correct formula for robust health and body weight management.The strategy is to incorporate all this into our daily lives. This article helps.
5
I run 15-25 miles per week, have ran several half marathons and only 1 full marathon. My personal experiences have been that if I'm going for a walk, going to yoga or some sort of aerobics I can skip the eating, but if I'm going for a run of 8 miles or more I become very light headed near the end of the run without any food in my gut. I run with a varied group of men and women, seasoned runners and newbies and no one there can go without eating either. I sure do wish I could skip a pre-run meal because I'm certain I would drop that nagging ten pounds, but I would have no energy to finish a run strongly if I didn't have some sort of sustenance, which seems to always be a carb!
9
I don't even see how people eat and then workout. The newly eaten food churning around in your stomach causes so much upheaval and discomfort.
Better to eat afterwards.
The trick is to eat a normal-sized portion and not overeat just because you're extra hungry due to the workout and the delay.
Better to eat afterwards.
The trick is to eat a normal-sized portion and not overeat just because you're extra hungry due to the workout and the delay.
4
When we were children my mother told us that we should never eat before swimming or exercising because it will give us cramps. I guess she was pretty wise. It worked. She also didn't serve us water before a meal because it may fill us up with water instead of food. She was right about that too.
5
Your 'temporary' conclusions may be right, but I personally found that an easily digestible snack with immediate available carbohydrates, made exercising more tolerable and pleasurable, and allowing a more sustained physical, and mental, endeavor. Call it anecdotal, whatever its value, but we are all individuals with unique needs, not amenable to fit in one pot nor brew, able (if observant) to concoct a system that works for us. Basically, empirical evidence, however low in the order of research, may be worthwhile to consider. Just saying.
4
If I followed all the advice, much of it from completely unscientific, unrigorous, tiny-population studies published in this section, I'd be twisted and conflicted beyond belief. Do this, don't do that. Do this first, then do that. No wait, do the opposite.......
Can't we simply agree that we should exercise as we are able, eat a sensible diet, reduce stress, don't smoke and most important of all: stop reading silly articles about our health?
Can't we simply agree that we should exercise as we are able, eat a sensible diet, reduce stress, don't smoke and most important of all: stop reading silly articles about our health?
6
No. I disagree with at least two of your propositions.
1
This article seems to indicate that losing weight and being healthy are not necessarily the same project. An important distinction to remember.
6
I'm 60 and in very good shape for my age. have been active all my life, running sports, aerobic stuff. Add me to the chorus of running on an empty stomach. Food in my system (within last 3 hours) bogs me down. I am also more mentally alert minus food - important in competitive sports.
3
I don't have a strong opinion either way, but I think the article omits an important point, some people can tank really hard if they exercise vigorously on an empty stomach. Sugar levels drop to hypoglycemic levels, with corresponding dizziness, nausea or worse. This is not a choice on par with the paint scheme for your den, and should not be treated in the same casual way.
1
Please explain how this presents any useful information? A small study, on men, with extremely specific conditions and apparently very little control of other variables--genetics and age just to name two. No wonder science is excoriated. This is a great example of how not to do science writing.
5
As a 15 year old, I went to play in a Saturday morning basketball league on an empty stomach. I ended up blacking out from low blood sugar. Never again.
4
I work out early in the morning and never have an appetite-except for coffee-at that time. Maybe listening to your body is the best rule.
4
I read the first 10 comments and had to stop. What a bunch of crybabies! Yes, it's a small, short-term study, yes, the researchers chose to only study men which is disappointing, but it's still an interesting piece worth considering.
Maybe next time the researchers can do a study on whining and metabolism. I know where they can find their subjects.
Maybe next time the researchers can do a study on whining and metabolism. I know where they can find their subjects.
14
Seriously, thank you. Maybe next time the scientists can draw upon their unlimited funds to include women, children, the elderly, the underweight, the overweight, little people. diabetics, cancer survivors, people with autism, men suffering from hair loss, women who struggle to control their body hair and people who only like carrots when they have been cooked. That way no one will feel left out.
3
I learned a long time ago that eating before my workout causes, shall we say, abdominal distress. I train fairly hard for triathlons, running, swimming, cycling and weights, and I keep my stomach empty for my morning sessions. No matter how long the session (some go for 2 hours), I don't eat before to avoid feeling queasy. For races, I make sure to get up at least 3 hours before the start so I can eat a very light breakfast and let it settle in my stomach. During a race, or a long session, I'll consume energy gels such as Gu, because those don't upset my stomach. What I take away from this article and the comments is you need to find what works for you.
1
As usual, they did not test on women "hope to study women in the future".
7
Here's really simple experiment anyone can do. I did it by accident. Eat a full breakfast before doing a full workout. See if your body can stand it. Mine couldn't. I vomited up my meal. Now I make sure that I don't eat a full meal before I work out. If you don't vomit after eating a full meal while doing your workout, you have a good stomach.
7
Hear, hear! For chrissakes just know your body, people! (I run best on a completely empty stomach, too, hen3ry. Food makes me feel sluggish.)
3
Testing on women is "difficult." Stop with this excuse already. Women are half the population.
117
So do the experiment on post-menopausal women. Problem solved.
3
Science is science.
"All science is political"
5
The breakfast eaters burned more calories, but all they did was burn off their breakfast, not stored fat from their current reserves. The fasters will obviously lose weight.
8
JamesM, the assumption here is everyone eats eventually, the question is when. Given two identical people that eat identical workouts and eat identical meals, these results do indeed support that the person who eats the meal before the workout will burn more calories than the one who does it in the other order.
Hope that clarifies.
Hope that clarifies.
1
In few months they gonna say the total oposite of this study. smh
6
Welcome to the process of experimental science, dan of qatar. If the answers were that obvious we would have them already!
that seems like the unhealthiest breakfast ever - where's the protein? exercise or no that breakfast would mess up my metabolic functioning
26
I am curious about how long the fasting group went without eating. As many recreational athletes of more intense sports like running and swimming know, doing a full workout of at least 45-60 minutes after fasting for 18 hours or more can result in lightheadedness, low energy and more difficulty in completing one's workout, especially if the temperature is warm/hot. Surely health should be most imp. If one is concerned about weight loss, s/he can strike a happy medium between by having not a breakfast and a rather full breakfast by having part of a banana or some juice 2 hrs before. Of course by exercising more, one could lose weight without fasting.
6
Patricia, they seem to clearly suggest "normal" periods of overnigh/sleep fasting (= 18 hours of fasting?
[oops accidentally deleted a line of my first post right before clicking submit]
Patricia: they seem to clearly suggest "normal" periods of overnight/sleep fasting, which is probably < 12 hours. Where do you get the idea they actually mean >= 18 hours of fasting?
Patricia: they seem to clearly suggest "normal" periods of overnight/sleep fasting, which is probably < 12 hours. Where do you get the idea they actually mean >= 18 hours of fasting?
I dare say that I doubt we evolved with the phenomenon of breakfast in play at all, nor lunch or dinner for that matter.
4
Ridiculous! Unscientific! Why recruit overweight/sedentary men as the baseline for understanding how meal-timing affects fit men, who are the only ones for whom the expression "before a workout" has any meaning? These scientists have polled exactly the wrong subjects. Throw this article into the wastebasket.
9
Once again, another skewed study that focuses on men - whose muscle composition, metabolic vectors and other factors render these results completely moot for women who work out. How about this: most of us who work out every day follow the exercise/meal regimen that works for us, based on our (sometimes rueful) experience. Morning exercisers, like myself, do not eat before a workout; if I consume more than a large cappuccino before morning exercise, very little milk, then a real workout (as opposed to a brisk walk) interferes with digestion and makes me very uncomfortable. I'm sure other morning exercisers know this.
20
Liz Weinman, this study does not measure changes in muscle composition and metabolic vectors. It measures genetic activity in fat cells and insulin response. I am unaware of any science that indicates this varies between biological genders -- and as a diabetic I obviously have great personal interest in these. You seem to be suggesting such evidence does exist; if so then please do share.
1
I am interested in knowing more about how a meal or fasting before exercising impacts cellular energy uptake and storage when eating after the period of exercise. It one believes that our ancestors were fasting when they hunted to eat, that perhaps energy uptake and storage would be more efficient to prepare for the next fasting period. Do we have evidence this was the actual practices of our ancestors, or just hypotheses?
2
This article seems contradictory. On the one hand it claims skipping food before exercise is better. On the other, it reports the study results showed that eating before exercise returns better results. There is enough controversy on this topic that it is not helped by a well intending but unfocused article such as this.
The article is very clear. Eating before leads to more energy expenditure (burning more calories) during exercise whereas no food before leads to intracellular gene activity that is related to "improved metabolic health". Take your pick as to which one is "better".
I recommend studying postmenopausal women and men. Boomers are taking better care of their health both by diet and exercise. Numerous studies have shown it is never too late to improve strength, balance, health by exercise. Additional information regarding the effects of the timing of meals and exercise would be interesting and appreciated.
9
I do run to train my marathon in empty stomach. I ran my24 marathons(14 out of 24 ran barefoot including 5 consecutive Boston Marathons). I'm 75 yrs 8 ms old. My record is in public record. I run 10 miles almost daily. Instead of guesting all hypothesis and experts opinions, one should experiment oneself. Experiences matters most. I have started with function of mitochondria. I could go on forever this subject but only endless. A couple of marathons I hardly ate anything but water and few dates. To make long story short, I met Dr. Jeffrey Shapiro, MD, a former medical director of San Francisco Marathon in 2013 that was my first barefoot marathon(I was only 70 yrs). I told me after his lecture that he ate only one meal a day and encouraged me not to eat during marathon race if possible. His words hit me immediately because fasting in buhddist training is essential in old tradition in northern china and korea. He was former elite runner at Yale and Stanford, and practices in Redwood, California. I believe he founded organ donation idea, but I could be wrong. Ms. Reynolds should just talk to him. Trust me, he is not money hunger doctor, just opposite!
3
Curious if Black Coffee negates the fasting effect. Or coffee w a splash of milk. I really need my coffee before doing anything in the morn. But I could drop a few. (Is it possible to exercise w no coffee first?)
6
Try walking to Starbucks.
I recently went to decaf. I no longer get the eating urge to sooth my stomach, which now allows me to do some morning exercises regularly. I'll try regular coffee later in the day for the bump.
Exercise before the morning coffee? Probably never been tested - what Ethics Board would approve?
Doesn't this article kind of beg the question? It's not news that more stored fat is burned for fuel when exercising on an empty stomach. The question is why is this advantageous--or not? In terms of the body's stored fat balance at the end of the day it shouldn't make a difference which was spent when.
From a "weight loss" perspective it makes sense that stored fat is bigger game--second law of thermodynamics. It took me several minutes to realize this, though, perhaps it's one of those things that's obvious to everyone but me haha.
From a "weight loss" perspective it makes sense that stored fat is bigger game--second law of thermodynamics. It took me several minutes to realize this, though, perhaps it's one of those things that's obvious to everyone but me haha.
1
S, they never claimed that "more stored fat is burned for fuel when exercising on an empty stomach" was the interesting conclusion of this study. It is that there is a difference in genetic response inside fat cells, which apparently leads to improved metabolic health and insulin response. Read the article again.
Try reading the article again. It does not say that eating before or after is advantageous. Just their are significant differences. Eating before leads to burning slightly more calories. Not eating before leads to gene activity associated with improved metabolic health (blood sugar levels and insulin regulation).
You know, not everyone wants to lose weight, and some even want to gain it. It says something about the state of our society (and backsides) that this article makes the assumption that everyone wants to lose weight. It would be nice if this article also addressed the question: Aside from issues of weight, is it healthy or unhealthy in other ways to work our before or after eating?
12
Actually I think the conclusion is more about general metabolic health, not necessarily weight loss. Exercise has long-term adaptive benefits besides calorie-burning, and the researchers concluded that these benefits are "blunted" if you eat before exercising.
5
Yes, I would love to know how varying calories consumed at varying times before a run impact performances at varying distances. Wow, that's a lot of variables!
Being fat isn't healthy. The assumption is that most of America is fat, so most of America needs to lose weight
2
Glad to see there's actual research on this topic. It's not a new idea, not by any means. The low-carb-high-fat and intermittent fasting communities have been working with these paradigms for years. Once you get your head out of the mindset that you have to eat every three hours, and that eating breakfast is not the holy grail of existence, you discover all sorts of possibilities. I've basically given up eating breakfast and often work out for an hour or two before lunchtime - and much to my initial surprise, it's not hard and it doesn't impeded performance. You do have to get a little fat-adapted, and initially can have the "low-carb flu," but it makes so much sense to let your human body do some of the things it's evolved to do - like using stored fat for fuel. Jason Fung's work on this is good.
28
Very nice, but I'll still eat breakfast first. There's a limit to how much I'm willing to optimize every aspect of my life.
12
I don't know if anyone else has commented on this - but it's my understanding that this fasting before exercise thing impacts women's bodies very differently from men's bodies. Is anyone ever going to do a study for this on women??? That would be helpful - and I'd appreciate it if Gretchen would mention this possible difference when she promotes these studies.
25
There is a British TV show called Trust Me I'm a Doctor. They did an experiment with a couple of dozen people testing this premise - whether people used more energy on an empty stomach or a couple of hours after eating. The results were very clear. All the men burnt more energy exercising on an empty stomach. The results for the women were just as definitive - the other way. ie the women burnt less energy on an empty stomach. Which is a shame because an empty stomach is more convenient to exercise first thing in the morning or before dinner - who wants to get up at 3am to have a meal before morning exercise?
3
Medical student here. This study was based on "the fed state" vs. "the fasted state". When you wake up in the morning, your body has not been fed for about 8 hours, so you are in the fasted state and relying on your fat reserves. Once you eat, it goes into the fed state and your body breaks down whatever you just fueled yourself with through several processes (krebs cycle, glycolysis, etc.). Once you are done digesting what you have eaten, you return to the fasted state. It's as simple as that.
This information is nothing new to doctors and people in the medical field. However, if you are going to publish such studies, it may be better to have a larger sample size and include people of multiple ages, genders, body compositions, etc.
This information is nothing new to doctors and people in the medical field. However, if you are going to publish such studies, it may be better to have a larger sample size and include people of multiple ages, genders, body compositions, etc.
63
Kathleen, thank you for your illuminating comments. I do have a couple of questions. Assuming that there is sufficient glycogen stored in the liver, wouldn't that supply sugar to the blood in the form of glucose in the morning after not eating since the evening before, so that one is not in a true fasting state? Second, when fats are burned for energy, is not the fuel source circulating fatty acids and intramuscular triglyceride, rather then fat cells per se?
Since you don't eat overnight your body starts using stored glycogen, so by morning some of the stored glycogen will have been metabolized. During extended exercising both glycogen and lipids (fats) will be used. Remember a body is trying to maintain an equilibrium for circulating levels of glucose, lipids etc. As lipids are metabolized to provide energy the body will be replacing them from stored fat to maintain the levels in blood etc. Conversely if you have a meal that is high in fat, when lipid levels rise in the blood, the body will lower the levels primarily by uptake by the liver and storage in fat cells.
5
So it is better to work out with an empty stomach if you want to loose weight , if i understand your resume?
1
Wonder if this is why the military does PT at 5:30/6am - which they've been doing since the `50s.... When I was in the Army, we never ate breakfast before PT.
1
As a former army mess sgt. (now called, I believe a "culinary specialist" ) there was one good reasons why PT was done before breakfast. You can't keep a good man down anytime, nor can you keep a good meal down after an hour of PT. It was a mess alright.
12
"The implication of these results is that to gain the greatest health benefits from exercise, it may be wise to skip eating first, says Dylan Thompson, the director of health research at the University of Bath and senior author of the study."
The study seems a bit backwards.
Everyone is going to eat every day. But exercise is optional. Therefore a better question is when is the best time to exercise to benefit health.
I suspect that the best health benefit, especially since the average diet is less than ideal, is to exercise after eating. Better yet, after every time food is eaten. Walking after every meal will burn off a lot of excess calories and blood sugar.
And if you must equate it with primitive hunters and gatherers... well they all walked all the time out of necessity. They weren't all eating at the dinner table and then rolling into bed.
The study seems a bit backwards.
Everyone is going to eat every day. But exercise is optional. Therefore a better question is when is the best time to exercise to benefit health.
I suspect that the best health benefit, especially since the average diet is less than ideal, is to exercise after eating. Better yet, after every time food is eaten. Walking after every meal will burn off a lot of excess calories and blood sugar.
And if you must equate it with primitive hunters and gatherers... well they all walked all the time out of necessity. They weren't all eating at the dinner table and then rolling into bed.
3
It's true that walking after eating can delay or even blunt the spike in blood sugar, which is good for overall blood sugar control. However, given that much of the population is sedentary, any exercise at all would be an improvement.
7
Think how much effort it took for these scientists to get ten data points, all in short term observations. Then think of how much longitudinal data apps like fitbit must have. How can these companies not understand this stuff better than the academics?
1
The exclusion of women from this study is offensive in the same way Ikea's exclusion of women in Saudi advertising is offensive.
We exist. Deal with it.
We exist. Deal with it.
31
Is it as offensive as Islam's practice of hiding women behind sheets?
2
The author points out that combining men and women into the same study would be misleading as their bodies are different. Given that men do not have the additional activity of menstruation, it makes sense to have a baseline, which the men's study represents. Following it with a women's study is now richer for that baseline. You are also free to interpret the study sequence as a sexist motivated act, but that is not supported by the available facts.
6
The exclusion of women was based on biology, not discrimination, read the article again. The authors plan to study women. There is a reality in biology, males are different than females. The sexes are not better or worse, just different. The discrimination you believe that occurs is a social construct.
4
Try running, bicycle riding, riding a Me-Mover for over 30 miles without eating breakfast, what do you think will happen?
You will bonk, your body needs to break the fast, doesn't make sense to put yourself through this whacky idea to lose some weight.
You will bonk, your body needs to break the fast, doesn't make sense to put yourself through this whacky idea to lose some weight.
8
Bonking is a made-up construct. Read Dr. Jason Fung, Dr. Joseph Mercola, Brad Pilon, and many others who have researched this extensively. What research are you basing your comment on?
1
I have to agree with Trikkeryguy. Thiis is based on my own experience as a long-distance cyclist who rides many thousands of miles a year, and it is also based on seeing this happening all the time with inexperienced people: going for an intense workout without proper nutrition is asking for real trouble. If bonk is a made-up construct, than I am curious to find out what is it called when your body is so depleted, that you can no longer function. And once you replenish your tank, you are back in the saddle (literally). Maybe it is just a matter of semantics....
2
My own personal research. if I don't stop for a snack during an extended ride on something I'm propelling, I don't feel at my best. Maybe my glucose is low, whatever the reason it works for me. I've seen people "bonking" no matter how many studies are done.
1
I run in the morning most days and never eat before running, even on a long 18 or 20 mile marathon training run (on those long runs, I do take a sports drink or other on-the-go nutrition). This strategy has always worked for me. It tames my hunger later in the day and I never experience the dreaded marathon training weight gain.
12
Can I just say how sick I am of these studies that only use MEN and then expect WOMEN to extrapolate the results for ourselves? Fact is, the people most obsessed with their fat cells are females so why didn't the scientists "control for the effects of menstrual cycles on metabolism" and then do the study. No offense but a bunch of doughy guys just doesn't cut it when you're an "average" person who is also female and interested in how best to fuel up for workouts and weight loss. UGH.
54
Did you just generalize women and say they care more about fat than men? Do you know all men? Do you know all women? Maybe you shouldn't fight perceived bias with more bias
I have been exercising while fasted for a couple years now. I can say that the only difference I have noticed is with longer duration high intensity workouts. You just don't have the stamina for those, however, you can otherwise work out as long as you normally would with typical exercise.
I definitely manage my weight and blood sugar better when I consistently fast 12-24 hours before exercise. I have noticed that my body has changed to adapt itself to burning fat. It did not start out that way, I can assure you. When I first started fasting and exercising, I didn't have the same staying power and energy, even though I have been doing the same level of exercise for years. Once my body got adapted to burning fat frequently, that all changed.
As for general health. My last Dr. appointment went better than any I have ever had in my adult life. All of my labs and tests were perfect. Even my type II diabetes was shown to be in remission (A1C was 5.6 or better for the last 4 tests). My Dr. said this: "whatever you're doing, keep doing it." That was all he said. That has never happened to me ever lol.
This is just anecdotal, but I thought I would share.
I definitely manage my weight and blood sugar better when I consistently fast 12-24 hours before exercise. I have noticed that my body has changed to adapt itself to burning fat. It did not start out that way, I can assure you. When I first started fasting and exercising, I didn't have the same staying power and energy, even though I have been doing the same level of exercise for years. Once my body got adapted to burning fat frequently, that all changed.
As for general health. My last Dr. appointment went better than any I have ever had in my adult life. All of my labs and tests were perfect. Even my type II diabetes was shown to be in remission (A1C was 5.6 or better for the last 4 tests). My Dr. said this: "whatever you're doing, keep doing it." That was all he said. That has never happened to me ever lol.
This is just anecdotal, but I thought I would share.
21
Thank you for sharing that Jafo232. As a fellow T2, I would be interested to hear you elaborate on "I definitely manage my weight and blood sugar better when I consistently fast 12-24 hours before exercise. I have noticed that my body has changed to adapt itself to burning fat." If you would not mind, please clarify whether you are considered overweight. I ask because I am already at (or slightly below) my "ideal" weight, and so have less interest in fat burning per se -- just the insulin resistance & blood sugar management.
Exercising first thing in the morning before breakfast has always worked out best for my schedule. Plus it just feels better to run without food in my stomach, to me. When they were saying you should eat first I tried that, but never could manage it. I think you just need to do what works best for you.
25
When I'm going to exercise I wait about 2 hours after eating, except if I eat a heavy cereal such as oatmeal as I did today doing aerobic and anaerobic exercise, I waited about 3 hours which seemed to work.
The wind was strong going and coming home on the Me-Mover, but I had a good workout doing more sets with a heavier weight that I usually use.
I've read and follow the same guidelines of eating about 30 to 60 minutes after a workout for years, again seems to work for me.
I've changed my diet of my younger years of eating lots of steaks, hamburgers, etc. replaced with more veggies, chicken, and fish.
As far as doing extended rides, over 2 hours, raisins, protein bars, fig newtons make the aerobics doable avoiding fatigue, which the article didn't address, hours of extended exercise that requires nutritious replenishment.
The wind was strong going and coming home on the Me-Mover, but I had a good workout doing more sets with a heavier weight that I usually use.
I've read and follow the same guidelines of eating about 30 to 60 minutes after a workout for years, again seems to work for me.
I've changed my diet of my younger years of eating lots of steaks, hamburgers, etc. replaced with more veggies, chicken, and fish.
As far as doing extended rides, over 2 hours, raisins, protein bars, fig newtons make the aerobics doable avoiding fatigue, which the article didn't address, hours of extended exercise that requires nutritious replenishment.
1
Besides all the good points about the study already mentioned, I had a practical reason for finding this article annoying. I can't work out first thing in the morning and neither can my husband. He gets up at 4am and leaves by 5am and I have to young kids up and to school. So, for those people who don't have access to a gym early in the a.m. or don't have an opportunity to work out before breakfast, what is the take away? Seems like nothing.
3
This is an old issue that the science solved a long time ago for athletes. To put it simply, during intensive exercise would you rather have the body's energy going to the digestive system, or to the musculature? The answer is obvious, but the energy drink companies won't tell you that.
The scientific answer is that In synchrony with your circadian rhythm, the highest anabolic state of the body occurs between 6 am and 10 am in the morning. Eating before workout reduces the anabolic drive to about half the effect of a workout done on an empty stomach. Reducing anabolic drive increases the catabolic drive, in other words, building of muscle is inhabited.
There are other benefits to exercising on an empty stomach in the morning: When you wake in the morning, your metabolism is sluggish. If you exercise in the morning, however, even if only a brisk 30-minute walk, it raises your metabolic rate immediately, and it then remains high most of the day. Therefore, you use up a lot more calories.
That exercise, on an empty stomach, done over the long haul, increase muscle and reduces fat. Lean muscle + plus low fat, and you look and feel great.
The scientific answer is that In synchrony with your circadian rhythm, the highest anabolic state of the body occurs between 6 am and 10 am in the morning. Eating before workout reduces the anabolic drive to about half the effect of a workout done on an empty stomach. Reducing anabolic drive increases the catabolic drive, in other words, building of muscle is inhabited.
There are other benefits to exercising on an empty stomach in the morning: When you wake in the morning, your metabolism is sluggish. If you exercise in the morning, however, even if only a brisk 30-minute walk, it raises your metabolic rate immediately, and it then remains high most of the day. Therefore, you use up a lot more calories.
That exercise, on an empty stomach, done over the long haul, increase muscle and reduces fat. Lean muscle + plus low fat, and you look and feel great.
12
From what I find in the abstract ( http://www.the-aps.org/mm/hp/Audiences/Public-Press/2017/16.html ), these are quite preliminary results in a select group of men under limited and controlled exercise conditions. Dr. Thompson was careful to phrase his speculation about drawing conclusions pertaining to eating relative to exercise carefully, and it is not yet remotely clear that these recommendations can be generalized for various groups. How can there be any generalized advice until the results are confirmed by other investigators, and various other concerns and criticisms are addressed?
This needs much more time to percolate. I do not think testimonials of single individuals trying this on their own will be of much help.
This needs much more time to percolate. I do not think testimonials of single individuals trying this on their own will be of much help.
1
That breakfast is straight carbs--what if there were more protein?
18
As a person who does not naturally tend to become overweight I am dismayed at how our society so consistently co-opts the word "exercise" to instead mean "losing weight"! I really don't like wasting my valuable time reading a lengthy article about how to improve my "exercise" program, only to discover the article (like this one) is totally irrelevant to me as it is really only about losing weight, one thing I most definitely don't want to do.
Same goes for the word "health". "Getting healthy" in America is a euphemism for losing weight. Personally I think this does a disservice to people who do need to lose weight, by taking the focus away from their real accomplishment. It also does a disservice to people who don't need to lose weight, by giving them the false assurance they are healthy simply because they are not overweight. Weight and health are related, NOT the same thing.
This is just one more example of the annoying problem these days of headlines not really corresponding with the content of the story. Fortunately the NYT is one of the best at avoiding this and the problem is minor here. I really hope the pressures of market competition don't push the acceptable mismatch between headline and story much further. (I can't help but envision a dystopian media future where every article's headline is something like "You May Have Just Won a Million Dollars!", to maximize click-thrus and ad sales)
Same goes for the word "health". "Getting healthy" in America is a euphemism for losing weight. Personally I think this does a disservice to people who do need to lose weight, by taking the focus away from their real accomplishment. It also does a disservice to people who don't need to lose weight, by giving them the false assurance they are healthy simply because they are not overweight. Weight and health are related, NOT the same thing.
This is just one more example of the annoying problem these days of headlines not really corresponding with the content of the story. Fortunately the NYT is one of the best at avoiding this and the problem is minor here. I really hope the pressures of market competition don't push the acceptable mismatch between headline and story much further. (I can't help but envision a dystopian media future where every article's headline is something like "You May Have Just Won a Million Dollars!", to maximize click-thrus and ad sales)
7
Excellent, pertinent points. Being "thin" is not indicative of health snd fitness.
1
I read the original paper. The study's purpose was to look at exercise and overweight men. Excessive adipose tissue has a metabolic effect and this was what was the target. Ms Reynolds took this off topic by adding that's a condition most American's are in.
I think a lot of information was lost in Ms Reynolds translation of this paper into lay terms. Please read the original paper, before you condemn or approve the research, and I would urge Ms Reynolds in future to not go to such great lengths to simplify medical studies. As we can see here that strategy plays poorly.
I think a lot of information was lost in Ms Reynolds translation of this paper into lay terms. Please read the original paper, before you condemn or approve the research, and I would urge Ms Reynolds in future to not go to such great lengths to simplify medical studies. As we can see here that strategy plays poorly.
14
I agree. A lot was lost when this very interesting study (showing changes in gene expression in adipose tissue, according to fasting vs fed state during exercise) was converted to a fluffy filler article ("don't eat before working out!") The original paper is linked in the article, available in full. I would encourage commenters, many of whom seem to have totally misinterpreted the results, to read it.
4
"They did not recruit women because it is difficult to control for the effects of the menstrual cycle on metabolism."
Just a heads up to the scientists, women past menopause still exercise.
Just a heads up to the scientists, women past menopause still exercise.
156
That is a whole other can of worms.
1
I am neither postmenopausal nor a woman and even I would not eat a whole can of worms before exercising. And besides, canning makes things soggy and worms are no exception.
1
@Kat, who said "Just a heads up to the scientists, women past menopause still exercise." And I'd just like to add another gentle reminder: women past menopause are still people.
27
What I would call "metabolic profile" varies greatly between individuals. I led hikes for the Outdoor club while I was a University student and observed that some people couldn't keep up with out a full stomach, and others dropped behind after eating.
In my case I easily convert into a "fasting state". I'll have breakfast at the campsite, and walk until we reach the next campsite. Twenty miles and 10 hours later. This caused a lot of mutiny among my hikers. Once we stopped and had lunch, I went into a "food coma".
My wife and I are at opposite ends of the spectrum. I can go a long time, happily, without food, but we always bring a piece of fruit for my wife because she "crashes" when hungry. Headaches, light-headedness, etc. I should add that my wife is carb-a-phobic, so this appears to be a fundamental metabolic difference between us.
In my case I easily convert into a "fasting state". I'll have breakfast at the campsite, and walk until we reach the next campsite. Twenty miles and 10 hours later. This caused a lot of mutiny among my hikers. Once we stopped and had lunch, I went into a "food coma".
My wife and I are at opposite ends of the spectrum. I can go a long time, happily, without food, but we always bring a piece of fruit for my wife because she "crashes" when hungry. Headaches, light-headedness, etc. I should add that my wife is carb-a-phobic, so this appears to be a fundamental metabolic difference between us.
2
Her carb-phobia is whats leading to her fatigue. She simply isnt getting enough food. Protein is great, but total reliance on it as afood and energy source is self defeating, and destructive.
2
OR, just go exercise, whenever, wherever. These are silly "second and third order effects" that are described in the article (assuming they're even true -- remember the eggs-are-bad-for-you-NOT and the drink-more-more-more-water-NOT and the...whatever. )
8
Ratna, "improved blood sugar regulation and insulin levels" are hardly "silly second and third order effects" when you are a diabetic. If you are not interested in this, that's fine, but please accept that not everyone has the same circumstances and concerns as you.
This was my immediate thought when I read the title.
" just think of this in evolutionary terms,” he says, “our ancestors would have had to expend a great deal of energy through physical activity in order to hunt and gather food. So, it would be perfectly normal for the exercise to come first, and the food to follow.”
As a resolute contrarian, I have long rejected nearly all of the recommendations of the US gov't in cahoots with the US food industry. All of which is geared to make us consume more, thereby BUY MORE. From the food pyramid, what not to eat, how many meals to eat, and when to eat. Breaking the overnight fast need not be soon upon waking...as so many Americans do. Grabbing to-go foods, etc...
Look around and see who the lean and fit people are (and not the fitness pros, they are too involved in their regimen promos, and/or locked into fitness ideologies) and its highly likely they don't eat much in the morning...but breakfast a few (1.5-3) hours later.
" just think of this in evolutionary terms,” he says, “our ancestors would have had to expend a great deal of energy through physical activity in order to hunt and gather food. So, it would be perfectly normal for the exercise to come first, and the food to follow.”
As a resolute contrarian, I have long rejected nearly all of the recommendations of the US gov't in cahoots with the US food industry. All of which is geared to make us consume more, thereby BUY MORE. From the food pyramid, what not to eat, how many meals to eat, and when to eat. Breaking the overnight fast need not be soon upon waking...as so many Americans do. Grabbing to-go foods, etc...
Look around and see who the lean and fit people are (and not the fitness pros, they are too involved in their regimen promos, and/or locked into fitness ideologies) and its highly likely they don't eat much in the morning...but breakfast a few (1.5-3) hours later.
9
Anyone who can pop out of bed and start exercising must have slept like a baby, a rare enough feat these days.
10
That was a pretty high-carb and low-protein breakfast. What would have been the effect of just a cup of lowfat (or even full-fat) Greek yogurt topped with a sliced banana? Personally I've always exercised on an empty stomach, but if I were to eat something first, it certainly wouldn't be the very large and carb-packed full meal described here. That breakfast would put me to sleep!
44
Yeah, seriously! Who eats like that? Toast (i.e., bread) PLUS sugary jam PLUS cereal PLUS Juice?!? That's all sugar! I'd be asleep all morning, and feel awful, on top of it! Does ANYBODY really eat that much food for breakfast, much less such a carb-heavy meal?!? How about Greek yogurt or some hard boiled eggs or something? I've love to know what the results would be with a smaller and more balanced breakfast studied. Personally, when I do, say, a long morning bike ride all I want beforehand is a coffee and maybe a small cup of Greek yogurt or a banana. Funny that is exactly what you proposed.
1
It's perhaps worth noting that hunter-gatherers typically eat a single meal in the evening, with perhaps some leftovers in the morning. Which is to say a day without eating, during which our metabolism adjust to use fat reserves, is perfectly normal for us. Those who have experienced hunger or faintness after skipping some meals are experiencing the effects of a high carb diet, as exemplified by this absurd breakfast; their metabolism has adjusted to draw on glycogen reserves. (To put it in perspective, there isn't *one single food* in this breakfast that would have been recognizable to our ancestors!)
20
Agree mostly but I think our ancestors would have recognized the apple and plum...
Coffee and food has always worked better as a lure to get me out of bed than exercise.
11
The fact that I find most interesting in Ms. Reynolds' article is that you burn (slightly) more calories when exercising after eating breakfast rather than on an empty stomach. I wonder if this is tied to the process of digestion, which in itself burns some calories. I've read that you burn about 23% of carbohydrate calories just in digesting them alone. Fat on the other hand gets used only in the absence of carbs or stored completely.
(Isn't it "hone in on" rather than "home in" when Ms. Reynolds is talking about focusing on a small group of men?)
(Isn't it "hone in on" rather than "home in" when Ms. Reynolds is talking about focusing on a small group of men?)
2
Actually, home in is correct.
2
Actually, "home in" is correct. To hone is to sharpen. But it's a common mistake - you're not alone.
3
I would have been surprised if the study results were different from what was reported.
Firstly, the work of digestion alone expends energy so its logical to expect that more calories would be expended after eating all else being equal.
Secondly and I believe more importantly vis a vis the autonomous nervous system; the sympathetic nervous system (fight and flight) is more engaged during physical activity and parasympathetic nervous system (rest and repair) is more engaged during digestion. Furthermore, the sympathetic and parasympathetic nervous systems are antagonistic meaning that the do not function in tandem. Therefore, physical activity is optimized on a empty stomach and digestion is optimized in a rested state.
Firstly, the work of digestion alone expends energy so its logical to expect that more calories would be expended after eating all else being equal.
Secondly and I believe more importantly vis a vis the autonomous nervous system; the sympathetic nervous system (fight and flight) is more engaged during physical activity and parasympathetic nervous system (rest and repair) is more engaged during digestion. Furthermore, the sympathetic and parasympathetic nervous systems are antagonistic meaning that the do not function in tandem. Therefore, physical activity is optimized on a empty stomach and digestion is optimized in a rested state.
7
The ammount of calories used when writting an article about this silly "study" vastly exceeds anything I may have burned before, after or during breakfest.
3
For those with prediabetes some research found that walking for as little as fifteen minutes a half hour after eating lowered blood sugar levels.
5
To me the most important information that I was able to take away from this article is, for the average person who wishes to work on their over all health, it seems that our metabolism works more efficiently when we engage in a program of moderate exercise and a sensible and balanced diet. This information however may sound antithetical to the popular notion that good health comes only to those people who like to suffer through a program of excruciating exercises and a radically restrictive diet.
I note that it is becoming more evident that the idea we need to suffer excessively in order to prevail over disease, illness and the debilitating effects of old age may actually have more of a moralistic basis (and perhaps simply clever marketing ) rather then an empirical physiological and metabolic one.
I note that it is becoming more evident that the idea we need to suffer excessively in order to prevail over disease, illness and the debilitating effects of old age may actually have more of a moralistic basis (and perhaps simply clever marketing ) rather then an empirical physiological and metabolic one.
6
If one agrees that the main way exercise is helpful is by improving/balancing the glucose metabolism in the body, the discover that exercising while fast improves the benefits should not be a surprise. Basically ones gets more more benefits per unit of exercise. I also don't remember reading about a primitive man hunting after after eating the the pray he/she will still catch. Same is true for most animals I heard of.
10
This study s so flawed it renders itself meaningless. Not only are 10 men not representative of most of us, overweight and sedentary doesn't describe all of us either.
Then to tout breakfast as a meal of mostly simple sugars- orange juice, sweetened cereal, most likely white bread with sweetened jam and milk is akin to eating a candy bar then weighing the nutritional effects on the body.
Any informed person would disregard this wholeheartedly.
Then to tout breakfast as a meal of mostly simple sugars- orange juice, sweetened cereal, most likely white bread with sweetened jam and milk is akin to eating a candy bar then weighing the nutritional effects on the body.
Any informed person would disregard this wholeheartedly.
49
@Concerned
The study was controlled, according to scientific standards. That's why it was published in a reputable journal. To think that your criticism is equivalent to their scientific work and a referee's criticism (that all journal articles are subject to) is really naive. An "informed person" would actually know as much about metabolism as the researchers, referees, and journal editors?
The study was controlled, according to scientific standards. That's why it was published in a reputable journal. To think that your criticism is equivalent to their scientific work and a referee's criticism (that all journal articles are subject to) is really naive. An "informed person" would actually know as much about metabolism as the researchers, referees, and journal editors?
3
I, too, caught that and was wondering why the refined carbo load? Maybe there's a reason that wasn't disclosed. I usually have an apple about an hour before I workout with weights (and about 24 oz of water during) and that is enough to hold me throughout. But, I workout after work, usually around 4 PM, after a day of eating plenty of protein. If I lift weights on a purely empty stomach, I get nauseous and can't work as hard. Walking on an empty stomach doesn't have any ill effects for me. I am interested in seeing how this theory plays out for women.
3
Right or wrong, this study tends to support one of my long held beliefs in exercise.
The body will always burn the most available calories. Whether it is breakfast before a morning routine of a sports beverage during tennis.
Absent this new fuel load, the body will turn to its stored energy, -- Fat and burn it.
Burning fat raises metabolism and creates a leaner body.
The body will always burn the most available calories. Whether it is breakfast before a morning routine of a sports beverage during tennis.
Absent this new fuel load, the body will turn to its stored energy, -- Fat and burn it.
Burning fat raises metabolism and creates a leaner body.
3
I read about a recent study conducted in the U.K. with both men and women wherein the conclusion was differentiated by gender. For women more calories were burned excercising after eating, but for men the opposite was true. (Ref. Trust me I'm a Doctor, BBC series.)
5
Here's the "Trust Me I'm a Doctor" study from the University of Surrey: http://www.surrey.ac.uk/features/research-surrey-suggests-timing-your-ex...
What would have made Reynold's article much more compelling (and useful to 1/2 the population) is if she referenced other research in this area (which had actually included women!) instead of offering just the limited scope of the University of Bath study.
Net is that if you're going to write an article about such a hot topic, look at multiple sources.
What would have made Reynold's article much more compelling (and useful to 1/2 the population) is if she referenced other research in this area (which had actually included women!) instead of offering just the limited scope of the University of Bath study.
Net is that if you're going to write an article about such a hot topic, look at multiple sources.
1
I started experimenting with many weeks out from a race (tri or run) doing most of my morning workouts without food or coffee. As I get closer to the race I start eating breakfast (still no coffee) to get used to having something in my stomach while pushing hard. I notice I can push better in the fed state, something the article touches on, and I don't need as much food throughout the duration of the workout. My body has become more adept at using fuel for activity. Come race day that coffee and food primes me for a good mood, something that associates strongly to performance for me.
1
Junk science based on a worthless study of 10 MEN.
This isn't science, it's click bait (OK, I fell for it) and the NYT should know that. I wouldn't change anything based on it but it does seem to call for more study. With a lot more people including women.
Then publish it as a scientific study.
This isn't science, it's click bait (OK, I fell for it) and the NYT should know that. I wouldn't change anything based on it but it does seem to call for more study. With a lot more people including women.
Then publish it as a scientific study.
18
@Lou Good
No, it's not "click bait." It was published in what I presume (since it's a NYT report) to be a reputable journal. And all articles in reputable journals are subject to a referee. The way that science works is that if you have contradictory data, then you submit your report to the same journal, pointing out the serious flaws in the original report.
No, it's not "click bait." It was published in what I presume (since it's a NYT report) to be a reputable journal. And all articles in reputable journals are subject to a referee. The way that science works is that if you have contradictory data, then you submit your report to the same journal, pointing out the serious flaws in the original report.
3
Not every study, particularly small first steps like this one, can or should involve both genders -- sheesh. The article spells out why they were omitted this time, Enough with applying political correctness to every last story or picture.
4
Even though journal articles are reviewed, they are not immune to criticism. Scientific debate often continues well after an article has been published. Three (or however many) reviewers does not make scientific consensus. Scientific consensus, when it occurs, is usually a multi-study, multi-lab process (such is the case with global warming for example). There are also varying standards for journals.
The low sample size is concerning. The news article didn't say how much of an improvement in burning (50 calories? 400 calories?) or how variable this effect is. Although I'm not familiar with this field, the article does smack of clickbait.
The low sample size is concerning. The news article didn't say how much of an improvement in burning (50 calories? 400 calories?) or how variable this effect is. Although I'm not familiar with this field, the article does smack of clickbait.
1
Believe it or not, there are women who don't menstruate. They're called post menopausal.
186
And this post menopausal 52 year old eats a hard boiled egg, and apple, and has a cup of tea before working out for 60 minutes or playing tennis for 2 hours. BMI 21. I eat what I like, what stays with me, and what makes me feel strong! Find what works for you and stick with it. I could not function on the breakfast they fed those poor boys!
6
Just because those who ate before exercising burned more calories does not mean empty stomach exercise cannot accelerate weight loss. Our understanding of fat accumulation is starting to move beyond the old calories in, calories out model that has failed so many dieters. The hormonal aspect of weight loss is arguably more important. We now know heightened insulin levels leads to craving and overeating, not lack of willpower. Because empty stomach exercise helps regulate one's insulin levels, I would not be surprised if future studies show that it actually can accelerate weight loss.
4
Personally, I like to eat before, after and during my workouts. Followed by a long nap. And more food.
47
Please stop reporting "studies" that involve such small numbers of subjects; they mean nothing. They are fine for grad students to learn the basics of how to run a study,, but their results are meaningless except in very rare instances. When the next small study comes out and contradicts the first it contributes to the mistrust of science that is now widespread.
83
I am not a scientist, but I feel that I learn a lot from these articles even if it's impossible to draw any clear, definitive conclusions. For example, this article tells me a lot about body fat and how dynamic it is in our bodies, which I did not know before. Don't be so elitist to presume that non-scientists must be spoon-fed incontrovertible, iron-clad findings in order for the information to be meaningful.
28
Judith L Green, could YOU please stop insisting upon being the gatekeeper to determine what I will and will not read in this newspaper? if you are not interested in this study, then JUST DON'T READ THE ARTICLE! Sheez.
1
Be careful with this. I tried this in my 20s and passed out, fortunately with only minor injury. Maybe test blood sugar in the morning.
11
I think I have low blood sugar in the morning, Richard; I need to eat fairly soon after getting out of bed, or I experience sweating and light-headedness, among other symptoms. So I've never done fasting blood tests. Now the recommendation is NOT to do fasting blood tests! Hooray!
3
Try having more protein and less refined carbs. You will find your blood sugar will stabilize and you'll wake up feeling much better and powering through your day without cravings and overeating. I had many years where I thought I had a legitimate disease called "hypoglycemia", when it turned out I just needed to stop eating the refined carbs, and add more proteins and fat to my diet. Now, I never experience low blood sugar issues.
6
i follow a "Paleo diet", but still have to eat immediately upon rising.
1
To find out, they first recruited 10 overweight and sedentary but otherwise healthy young men, whose lifestyles are, for better and worse, representative of those of most of us. (They did not recruit women because it is difficult to control for the effects of the menstrual cycle on metabolism; they hope to study women in the future.)
So they're representative of "most of us", but the next sentence says that women's bodies work differently. I guess "most of us" means men, just under half of the population?
It's really frustrating that most studies consider men the default option. If women's bodies work a certain way--like having menstrual cycles--which could change the effects of diet/exercise why on earth isn't that worthy of study? (You really see this with drug studies--the majority of drugs are formulated based on clinical studies of men, not women--even diseases where women make up many or most of those afflicted. Even in animal testing, the majority of studies are done on male animals. Women's bodies often metabolize drugs differently, yet this isn't even taken into consideration. It's 2017--there's no reason for women to be an afterthought.)
So they're representative of "most of us", but the next sentence says that women's bodies work differently. I guess "most of us" means men, just under half of the population?
It's really frustrating that most studies consider men the default option. If women's bodies work a certain way--like having menstrual cycles--which could change the effects of diet/exercise why on earth isn't that worthy of study? (You really see this with drug studies--the majority of drugs are formulated based on clinical studies of men, not women--even diseases where women make up many or most of those afflicted. Even in animal testing, the majority of studies are done on male animals. Women's bodies often metabolize drugs differently, yet this isn't even taken into consideration. It's 2017--there's no reason for women to be an afterthought.)
184
So, why not use post-menopausal women? They are also representative of a large, and growing, population sector.
34
The sample were also White, Republican and (publicly) heterosexual (to ensure God-fearing results). Besides, women should be home, homemaking: No need for any further exercise, post-menopausal.
Bake America great, again!
Bake America great, again!
6
I have been running 5 to 7 miles at 6am on empty stomach for several years and have found nothing unusual about it. When I have to drive to a trail run on weekends, I eat my breakfast before. Again nothing unusual.
Moral of the story - do what is convenient for you, eat or don't eat but do run! And that is the most important part of the story.
Moral of the story - do what is convenient for you, eat or don't eat but do run! And that is the most important part of the story.
34
Morals can be so nuanced.
Recent studies have shown that interval training provides greater benefits (both in terms of cardiovascular health and weight loss) than does running. Beyond that, running excessive distances over a long period of time, especially on hard surfaces is hard on joints and tendons--a stress that can be diminished with interval training.
To paraphrase Times art critic Roberta Smith, if this isn't entirely true, it is true enough.
Recent studies have shown that interval training provides greater benefits (both in terms of cardiovascular health and weight loss) than does running. Beyond that, running excessive distances over a long period of time, especially on hard surfaces is hard on joints and tendons--a stress that can be diminished with interval training.
To paraphrase Times art critic Roberta Smith, if this isn't entirely true, it is true enough.
1
I learned long before my current, 85th year that I can walk farther and faster on an empty stomach than I can after eating. That this practice may in fact give overall metabolism a boost is welcome news. This may be a small, inconclusive study but seems to confirm something that may be useful to people of all ages.
43
" they first recruited 10 overweight and sedentary but otherwise healthy young men, whose lifestyles are, for better and worse, representative of those of most of us. "
MOST OF US?????? Hello MOST of us are women.
MOST OF US?????? Hello MOST of us are women.
222
The article le indicates that women were not included in the initial study because of the difficulty of controlling for the variability of menstrual cycles and the effect of menstrual phase on metabolism. An appropriately design study will focus on women in the future.
10
I found this very interesting and supportive of my own experience. I did not find that 'exaggerated conclusions' had been drawn but, rather, that some interesting thoughts had been expressed. It is an area that merits further study as the article specifically mentions.
11
Another profile about the metabolism of men...So, the authors of the the study couldn't study menstruating women due to the unknown metabolic needs during menarche, but they decided to omit women - any women, even women in menopause - instead of trying to find solutions to our better health.
So sad.
So sad.
124
Often funding plays a big role in research design. The more variables you have to look at or control for, the more expensive the study becomes.
We can expect even simpler and less comprehensive research studies under the current administration, especially in light of its stated budgetary priorities and the know-nothing, science-illiterate Republican control of both Houses.
We can expect even simpler and less comprehensive research studies under the current administration, especially in light of its stated budgetary priorities and the know-nothing, science-illiterate Republican control of both Houses.
3
What is sad is that women outlive men by 7% in average life expectancy in the US yet disproportionally more research money is spent on diseases specific to women. Check the federal funding for breast cancer vs prostate cancer research.
3
Have you checked the mortality rates of breast cancer versus prostate cancer?
5
First of all, this study is tiny and only looked at men.
Second, it seems problematic to define "fed" as a 600 calorie meal of white bread, cornflakes, low-fat milk, orange juice, margarine, jam, and sugar. Rather than telling us anything about when someone has "eaten" before exercise--as in a normal human breakfast, not a "pop-tarts are part of this balanced breakfast" breakfast--this tells us about a how eating a refined-carb-heavy meal first thing in the morning changes the way adipose acts.
Second, it seems problematic to define "fed" as a 600 calorie meal of white bread, cornflakes, low-fat milk, orange juice, margarine, jam, and sugar. Rather than telling us anything about when someone has "eaten" before exercise--as in a normal human breakfast, not a "pop-tarts are part of this balanced breakfast" breakfast--this tells us about a how eating a refined-carb-heavy meal first thing in the morning changes the way adipose acts.
102
The simple-carb-intensive breakfast described is, unfortunately, the "normal human breakfast" of most Westerners. Simple carbs and sugars also play an outsized role in lunch, dinner and snacking.
3
"They did not recruit women because it is difficult to control for the effects of the menstrual cycle on metabolism."
I am so looking forward to a time when considering and understanding the menstrual cycle seems worth it to scientists and researchers.
I am so looking forward to a time when considering and understanding the menstrual cycle seems worth it to scientists and researchers.
279
I can't believe how political some people are making the sensible choice of a control group for a small study that likely had limited time and funding. Get over yourselves. Science doesn't have to care about your feelings or personal agenda. If you think it should, here's a thought... become a scientist yourself!
16
Wow, did you mean to say that out loud?
Personal agenda and feelings? What about research/dosages, etc., all being based on men?
Personal agenda and feelings? What about research/dosages, etc., all being based on men?
8
And I look forward to the time when women can be the guinea pigs in research instead of men. Why should men take all the risks?
2
Eating is one thing, drinking is another. It pays to be hydrated before working out on a empty stomach. Otherwise the workout might end with dire consequences.
10
How about the higher risk of heart attack from exercising when first getting up in the morning? So many of these reports focus on one factor and ignore other, more important ones.
4
Five mornings a week, I head out my front door at 5:30 AM on nothing more than 3 ounces of orange juice, 60mg of propranolol (helps control my afib) and 81mg of aspirin (because I am 66 and it doesn't hurt). I spend an hour and 15 to 30 minutes at the gym where I endeavor to burn 600-700 calories as measured by a chest strap heart rate monitor; an hour of that usually on the treadmill where I walk at 4 mph interspersed with sprints of 5.5 mph for 1 to 2 minutes each. My current treadmill routine is walk 4 minutes, run 1 minute, repeat.
This basic routine has served me well for the last two years, allowing me to lose 30+ pounds in less than three months and to maintain a stable weight at my new number which works out to a BMI of exactly 25.0.
I don't have any problem with my routine on an "empty" (nearly so, anyway) stomach. Now I wonder if I should skip the orange juice as well and just stick with water.
This basic routine has served me well for the last two years, allowing me to lose 30+ pounds in less than three months and to maintain a stable weight at my new number which works out to a BMI of exactly 25.0.
I don't have any problem with my routine on an "empty" (nearly so, anyway) stomach. Now I wonder if I should skip the orange juice as well and just stick with water.
9
You're lucky that 81 mg of aspirin daily "doesn't hurt." I've read that even very low and infrequent doses of aspirin can cause GI bleeding. I'm 66, and I take aspirin very rarely, for aches and pains that don't disappear with stretching, a hot bath, and rest. I wouldn't want to assume the risk of GI bleeding.
3
They might want to tinker with the physical regimen too. Walking at a normal pace on a treadmill isn't much of a workout. I think most people can walk without significantly raising their heart rate or breaking a sweat...so not much "burn" there.
3
A question to ask is how much study participants would eat later throughout the day and how much additional calorie burning would occur.
3
I always preferred exercising first thing in the morning, whether lifting or running. It destroyed hunger, kept me refreshed and alert longer into the day (more effectively than coffee ever did), and returned better results for muscle gain and weight loss. The biggest obstacle was always time - in order to complete an average workout, cool down, and shower (long enough afterward that the shower would "take," to quote the picture of health G Costanza), I'd have to wake up at 4:30 am.
4
Our ancestors did not just hunt, they also (and mostly!) ate roots, fruits and vegetables that did not need to be gathered fresh each day. But tell me--how about coffee before a morning workout?! Surely we are not going to be told to stop that, too...
7
Lisa, amazingly enough, we are not our ancestors!! We are continuing to evolve! The ability to digest lactose arose only about 7000 years ago. And there are many other examples of evolution evident in our genes. So who knows, maybe some of us have evolved to need coffee? Or will, in the future...
1
Thank you for reporting on a study that involved a few men, that boiled down to, "to gain the greatest benefits from exercise, it may be wise to skip eating first..."
wow, what a revelation.
wow, what a revelation.
2
This is a topic for which studies have flip-flopped for decades.....
3
I don't know much about cell biology or about statistics, but is it really prudent to publish in the science section of what many consider a highly reliable newspaper the results of a study of 10 subjects on only two different occasions? The results might be borne out in subsequent experiments conducted with more rigor, or they might not, but your publication of this article will lead many people, I suspect, to exercise before eating. I'm not sure that that is responsible journalism.
72
You raise what seems a valid point but is not practical in actual use. Before one can begin a large scale study, scouting experiments to determine whether an effect is likely to be established are necessary. The reasons are two-fold: money and noise (random error). Most academic research scientists rely on grants, which are unlikely to be awarded if there is no pre-existing science to justify the expenditure of scarce funds. If a small scale experiment finds an observable effect, then a larger scale experiment may be justified to refine the measurement and increase the statistical resolving power. The converse is also usually reliable.
5
VERY important point, NYT. This study should only be used as an impetus for further, broader study.
Right on, GiGi. Start small, then go on to bigger tests.
Is it really responsible reporting to draw conclusions about health effects from one study of 10 people? This is basic junk science. Not the study which seems to have added an interesting data point, but the reporters exaggerated conclusions from it.
89
Maybe so, but I already feel 10x better knowing I workout before eating breakfast!
6
Completely agree.
The subtle conclusions are lost in the depth of hyperbole of the title.
More accurately: 10 sedentary people were shown to have changes to their metabolism once after the experimental conditions.
The subtle conclusions are lost in the depth of hyperbole of the title.
More accurately: 10 sedentary people were shown to have changes to their metabolism once after the experimental conditions.
4
I think the study supports plausibility, but not proof. i.e., more study needed. It's preliminary, as even the researchers admit. From the article: — In other words, many questions must still be investigated before scientists can offer recommendations about eating before exercise, Dr. Thompson says. -- What's irresponsible about that?
4