Will skipping meals in the morning cause muscle loss during fitness

Skipping meals in the morning during exercise may affect muscle maintenance, but the specific effects vary from person to person. Fasting exercise may accelerate fat burning, but it can also lead to muscle breakdown due to insufficient energy. When exercising on an empty stomach, the body will prioritize using stored glycogen as an energy source. When glycogen reserves are insufficient, it begins to break down fat for energy supply. Moderate fasting exercise can help improve fat burning efficiency and provide some assistance in weight loss. However, prolonged fasting training may increase the risk of muscle loss due to protein breakdown, especially during high-intensity strength training. It is recommended to supplement carbohydrates and protein in moderation before training to provide sufficient energy for the body.

Some populations may be more suitable for fasting training. People with high basal metabolic rate or low body fat percentage have a relatively lower risk of muscle breakdown during fasting training. Short term low-intensity aerobic exercise such as jogging, swimming, etc. has limited impact on muscles when performed on an empty stomach. However, during heavy weight training or prolonged high-intensity interval training, fasting may affect athletic performance and increase muscle loss. Nutritional supplementation before and after fitness is crucial for muscle maintenance. Before training, easily digestible carbohydrates such as bananas and whole wheat bread can be consumed, along with a small amount of protein such as eggs or protein powder. High quality protein and carbohydrates should be replenished promptly after training to help with muscle repair and growth. Maintaining a regular diet and sufficient sleep, combined with a scientific training plan, can effectively prevent muscle loss and improve fitness effectiveness.