Page 63 - Trimax_mag166_UK

TRAINING

Training on an empty stomach

Recent studies (2011), conducted by the professor
Peter Hespel’s teams of the Louvain University in The main benefits of this method are :
Belgium, have shown that after 6 weeks of training
on an empty stomach (3 sessions of 1 to 2 hours per - Improving the endurance by getting the body
week at 75% of VO2 max) : used to draw on fat reserves.
- Teach the body to stabilize its blood glucose in
- The muscular glycogen is better preserved situation of carbohydrate deficiency and physical
- The oxidative capacity of the muscle is improved exercise.
especially through the enzyme way - Foster weight loss by «over-consuming» body fat.
- Fat oxidation is positively modified especially
through a better degradation of the intra-muscular
triglycerides.

The dangers …

This method of training on an empty stomach can be
somehow risky though. Immediately, the risk of hypog-
lycemia is much higher when we don’t have breakfast. It
can be wise to take a gel for example in case of hypogly-
cemia.
Right after this session, you’re very likely to feel tired in
the end of the morning.

In the longer term, the excess of training on an empty
stomach will have a negative cellular impact:
- Trans fats, which compose the basis of the cellular
membranes, experience an accelerated oxidation.
- The pool of amino acids will be damaged, especially in
the muscles, which can bring about many nitrogenous
wastes (urea, ammonia, ketone bodies...).

What you should avoid
- Riding a long time (more than 1,5h once the first ride)
- Riding with intensity (riding at more than 80% of the
max heart rate)
- Stepping up the sessions on an empty stomach (more
than 2 per week)
- Not eating after a session on an empty stomach.

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