New Study Shows Fasted Exercise Changes Glucose and Insulin
When it comes to exercise, timing is everything. From a physiological perspective, the timing of meals and exercise can have a significant impact on our bodies’ metabolic responses. A recent study published in Clinical Nutrition ESPEN has shed new light on this topic, specifically investigating the effects of fasted versus fed exercise on glucose, insulin, and other metabolic markers.
The study, a meta-analysis of 28 trials with healthy adults, found that fasted exercise (exercise performed on an empty stomach) raises post-exercise glucose and insulin levels compared to fed exercise (exercise performed after a meal). This is a significant finding, as it suggests that the timing of meals before workouts may influence certain metabolic responses.
So, what does this mean for fitness enthusiasts and health enthusiasts alike? Let’s dive deeper into the study’s findings and explore the implications for our exercise routines.
The Study
The meta-analysis, conducted by researchers from the University of California, San Francisco, included 28 trials with a total of 1,454 participants. The studies examined the effects of fasted versus fed exercise on various metabolic markers, including glucose, insulin, free fatty acids, triglycerides, and energy use.
The researchers found that fasted exercise was associated with higher post-exercise glucose and insulin levels compared to fed exercise. Specifically, they observed:
- A 13.5% increase in post-exercise glucose levels after fasted exercise compared to fed exercise
- A 25.5% increase in post-exercise insulin levels after fasted exercise compared to fed exercise
In contrast, no significant differences were seen in triglycerides or overall energy use between the two groups. This suggests that the timing of meals before workouts may influence specific metabolic responses, but not overall energy expenditure.
What Does This Mean for Exercise Routines?
So, what does this study mean for our exercise routines? For one, it highlights the importance of considering the timing of meals before workouts. If you’re an athlete or fitness enthusiast, you may want to experiment with both fasted and fed exercise to see how your body responds.
If you’re looking to optimize your exercise routine, here are some takeaways to consider:
- Fasted exercise may be beneficial for glucose control: If you’re prediabetic or have type 2 diabetes, fasted exercise may be a good option for improving glucose control. The increased glucose levels after exercise may help to improve insulin sensitivity and reduce the risk of developing insulin resistance.
- Fed exercise may be better for fat burning: On the other hand, fed exercise may be more effective for fat burning. The increased insulin levels after fed exercise may help to promote fat storage and reduce the breakdown of fat for energy.
- Timing matters: The study suggests that the timing of meals before workouts may influence specific metabolic responses. Experimenting with different meal times and exercise routines may help you optimize your body’s response to exercise.
- Listen to your body: Ultimately, the best exercise routine is one that works for you. If you’re feeling fatigued or experiencing digestive issues after exercising on an empty stomach, you may want to consider feeding before your workout.
Conclusion
The study’s findings have significant implications for our understanding of the effects of fasted versus fed exercise on glucose and insulin. While the study’s results are promising, it’s essential to remember that individual results may vary. The timing of meals before workouts may influence specific metabolic responses, but overall energy expenditure remains unaffected.
As we continue to explore the complex relationships between exercise, nutrition, and metabolism, it’s clear that the timing of meals before workouts is just one piece of the puzzle. By experimenting with different meal times and exercise routines, we can optimize our body’s response to exercise and improve our overall health and well-being.
Source:
https://thepfc.club/blogs/news/understanding-fasted-vs-fed-exercise
