Exercising on an empty stomach is said to optimize fat burning, thereby improving performance and reducing reduce weight. There is nothing wrong with doing a short run of up to 45 min in the morning without breakfast. However, for longer training sessions, fasting training is nonsensical and dangerous. But why is that?

Fat burning only works when carbohydrates (KH) are present!

The corresponding biochemical processes in the citrate cycle have been known for a long time and are undisputed, for which the Nobel Prize was awarded to Hans Krebs as early as 1953.

The necessary KH are either provided from the stores liver and muscles, taken directly from food or converted very slowly from proteins.

Fasting training empties the stores, so conversion from proteins must be resorted to. This process is so slow that training even in the basic endurance range is no longer possible, so no effective training can take place.

Training below the GA range violates the principle of effective training stimulus from general training theory.

The brain can only obtain energy from carbohydrates.

A lack of carbohydrates causes, among other things, dizziness, malaise, lack of concentration and reluctance to train and results in an increased risk of injury, an increased risk of falling and a technically unsound execution of movements. Therefore it is necessary to consume carbohydrateswhich the brain can process.

Antibodies, among others, are used to convert carbohydrates from proteins.

Proteins provide the same amount of energy per gram as a gram of carbohydrates. Unlike carbohydrates, however, proteins are not used for energy production under normal conditions in everyday life and training, but fulfill other functions: Proteins form enzymes, are important building blocks for muscles (building up and regenerating damaged muscles) or are found in bones, ligaments and tendons.

If the body does not have enough carbohydrates, proteins are used for energy production. This increases the susceptibility to infections during sports. In addition, a permanent lack of carbohydrates promotes an overtraining syndrome.

The higher the load, the more fats are burned.

Fats burn in the oven of carbohydrates. This means that fat burning cannot occur effectively without the presence of carbohydrates.

The relative proportion of fat burning decreases, but due to the increase in energy demand, the absolute fat burning increases. In the upper basic range fat burning is therefore better trained than in the lower basic range.

Fat burning is not the ultimate deciding factor.

In long-term endurance sports, local muscle endurance is decisive, and this is insufficiently trained during fasting training due to the too low pace.

 

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