Do you exercise muscles on an empty stomach or after eating

The choice of fasting or postprandial training should be determined based on individual physical fitness and training goals. Fasting training is more suitable for weight loss needs, while postprandial training is more suitable for muscle gain needs.

During fasting training, the body's glycogen reserves are low, and it will prioritize the mobilization of fat for energy supply, which is helpful in promoting body fat burning. However, attention should be paid to the risk of hypoglycemia, and it is recommended to choose low-intensity aerobic or short-term strength training. Before training, a small amount of easily absorbed carbohydrates such as bananas can be supplemented. Individuals with a history of cardiovascular disease or hypoglycemia should avoid fasting training.

1-2 hours of post meal training can provide sufficient energy, suitable for high-intensity strength training or explosive exercises. The glucose produced by food digestion can maintain blood sugar stability, reduce muscle breakdown, and promote muscle synthesis after training through protein intake. But it is necessary to avoid high-fat and difficult to digest foods to prevent gastrointestinal discomfort during training. Regardless of fasting or postprandial training, it is important to pay attention to warm-up before training and stretching after training, and adjust diet and training plans based on body feedback. It is recommended to supplement protein and carbohydrates within 30 minutes after training for muscle building individuals, and to control total calorie intake throughout the day for weight loss individuals. Long term fasting training may affect basal metabolism, and it is recommended to schedule 2-3 postprandial training sessions per week to balance the effect.