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  • Q&A with Australian Health Practitioners

    I want to loose weight and was wondering should you eat breakfast before morning exercise?

    Related Topic
    Fitness and Sports Medicine
    I've been power walking in the early morning the last few days and have been told previously that it is better to eat breakfast after you exercise- is this true? Or is a myth?
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  • 11

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    Pam Robinson

    Personal Trainer

    Personal Trainer Figure Competitor View Profile

    Hi Nicky



    I'd like to offer my advice on that…



    Personally I genetically have trouble burning fat so I do my cardio (intervals only) first thing in the morning on an empty tummy…well sort of.. I have 20g of Glutamine first.  The key to burning fat is to build muscle… especially if you don't have good fat burning genes too.



    I get on stage at 10% bodyfat and i've experimented with both ways and I can assure you which way works best.



    Also after exercise wait 20 mins before you do eat otherwise you lose the hormonal response to fat burning!!



    Pam

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    Nicky @team healthshare

    HealthShare Member

    Great tips Pam. Sounds like you know what you are talking about from experiance. Are you a performer? 10% body fat, you must be super lean

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    Pam Robinson

    Personal Trainer

    Personal Trainer Figure Competitor View Profile

    No I'm a Figure Competitor

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    Matt Murfitt

    Personal Trainer

    Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia … View Profile

    Hi Nicky

    One of the greatest fat-burning advantages of early morning cardio is the fact that your glycogen levels are low in your muscles and liver, as you have not consumed food over night while sleeping. This will aid in your fat burning, but will also add stress to your metabolism and make your body want to burn muscle just as much.  If you are wanting to take advantage of this morning exercise, then your main aim is to preserve your muscle mass - as your body is running low on energy and will produce hormones that will do this. There are things you can do to prevent this:

    Consume 1000mg Vitamin C - reduces cortisol - a stress and “breakdown hormone”
    5g Glutamine - increases growth hormone - fat burning and muscle protecting hormone
    A low carb protein shake - will also help prevent muscle wastage

    Sounds complicated but its not so hard. You can pick up these ingredients from your local health store or pharmacy.

    Do not eat foods high in carbohydrates such as fruit and breakfast cereals, until AFTER your workout. Carbs are your body's preferred source of food - so will jump ahead of your bodyfat in the energy burning queue.

    Green tea would also be a great addition to your fat burning foods, but for more on that check out http://www.mattmurfitt.com.au/2011/12/green-tea-a-powerful-weapon-in-your-weight-loss-arsenal/

    All the best! 


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    Agree

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Hi Nicky,

    I would suggest that you have something to eat (even if it is small) prior to your exercise in the morning. Because of the overnight fast, you bodies carbohydrate stores (glycogen) a low and if you don't top them up in the morning before exercise you will be breaking down muscle protein to provide your body with the energy it needs.

    By breaking down muscle protein, you will reduce your metabolism and this will hinder your weight loss attempts. Another thing i'd like to point out is that studies have shown that  people wanting to lose weight who have breakfast in the morning have better success compared to their non-breakfast counterparts.

    One last point here, carbohydrates will help you to exercise for longer which will help you to burn more kilojoules (calories) in your session.

    For more advice from the experts in nutrition, consult an Accredited Practising Dietitian (APD) in your area, you can find one at the Dietitians Association website on: http://daa.asn.au/for-the-public/find-an-apd/

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