Can you work with an empty stomach for you?
In a recent episode of the Mind the Game podcast, LeBron Basketball Legend James shared his daily training routine, revealing that he does not eat a complete meal until after the sweat session and long after noon.
While the strategy is clearly effective for James, which at the age of 40 has passed more than two decades to maximum athletic performance levels, some experts warn that this fasting protocol could be detrimental to simple mortals.
“This type of nutritional routine is not ideal for most active individuals,” said Melissa Mithri, a dietitian registered in Welltech. “A large research group suggests that feeding both before and after exercise is beneficial for optimal performance, recovery and benefits of muscle creation.”
James revealed to the host and former Baller Steve Nash, who postponed the first meal until after practice, complementing the juice or fruit.
“I have a green juice or a fruit or whatever it is, but I do not eat a complete meal until I return home after practice,” he said. “My first meal is usually at 1:30, at 2 o’clock.”
Mithri explained that training in this fasting state forces the body to remove from carbohydrate reserves in the muscles and then in the brain, which in turn can cause fatigue, brain fog and weakness.
In the meantime, having low blood sugar can lead to irritability and mood changes, while fasting can also have a response from cortisol that can contribute to anxiety feelings.
“Depending on the amount of glycogen a person has, he can exhaust himself very quickly or more slowly,” he said.
“There is a small subset of people like LeBron who can work well in fasting conditions, such as those who have a large amount of glycogen warehouses to obtain energy.”
Mithri suggested that it probably took time to James’s metabolism to adjust to exercise in a fasting state and that the athlete could have experienced an initial performance immersion as his body acclimatized this strategy.
Although a fork may occur for James, it is certainly the background.
He showed his impressive commitment to hydration during the podcast, revealing that he drinks two 64 oz. Water bottles a day.
Miri said that, although H20 is essential for athletes, he is not a substitute for support.
“Although hydration can withstand exercise performance, it will only get you so far in terms of resistance. The right fuel is also essential for feeding the working muscles,” he said.
Mithri admitted that those with digestive problems can feel better before exercising; However, he argues that instead of avoiding completely caloric fuel, individuals should experiment to find the best source and programming for them.
“It can be achieved with a little trial and error, which can involve consuming snacks or lower foods in fiber, fat or liquid content to relieve possible gastrointestinal discomfort,” he said.
Post practical, James opts for a fruit smoothie or oats overnight to refill their energy, options that win Mithri’s approval seal: “ Both are quality options for recovery, as they contain a carbohydrate balance and proteins balance to refill musical glycogen stores. ”
Mithri suggests that active adults consume a combination of healthy carbohydrates, proteins and fats as soon as possible after exercising to speed up the recovery process.
Its ideal options include Greek yogurt with fruit and toast of integral avocado.
According to Mithri, a healthy diet rich in foods like this shake any individual supplement.
)To support general health, a food approach is always better, as the combination of nutrients working together in Whole Foods provides more benefits than single nutrient supplements, “he said.
Mithri admitted that although Jame’s fasting and training routine may work for him, he would stop suggesting that no one tried.
“Although this routine has worked clearly for Lebron James, allowing him to act at elite levels despite his age, he would not recommend his food calendar for most people who participate in forceful physical activity, such as competitive sports, running, cycling and heavier strength training,” he said.
However, for those seeking to burn calories and lose weight, the adoption of the “Sweat First, Eat Second” approach could bear fruit.
A 2019 study found that participants engaged in physical activities before eating the first meal of the day “burned twice as fat” compared to the group he had after breakfast.
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