To eat or not to eat (before working out) - that is the question!

I have been asked on numerous occasions what my opinion is on eating breakfast before working out.  I have always believed that it is best never to work out on an empty stomach.  Let's face it - food is fuel.  As such, how can your body perform on empty?  Just like a car, your body needs fuel to function - so it must be fed, especially before you ask it to perform activities like physical fitness!  Many people have disagreed with me, and I often am told that "I can't eat before working out - it makes me sick!"  My suggestion has always been to eat something at least, even if use 1/2 a meal, like 1/2 a Think Thin bar or something like that (with a good balance of protein carbs and fat) - no longer than 1 hour before working out.

This week, I was so excited to read the results of an Italian study that looked at the value of breakfast before exercise.

The study focused on male, trained subjects over the course of two weeks.  These subjects each took two tests - one where they fasted before working out in the morning, and one where they ate breakfast before working out in the morning.  Here are the results:

Subjects that ate breakfast before exercising clearly showed more calories burned 12 hours and 24 hours after exercising than the subjects that did not eat.  And in addition to burning more calories, the subjects that ate breakfast also burned more fat as fuel 12 and 24 hours after exercise than the subjects who did not eat!

What this study shows is that clients who would like to burn more calories from a fat source should eat at least a light breakfast prior to working out.  This will then produce an increased metabolism, and an increase in fat burned as fuel.

So, you ask, what are some good ideas for a pre-workout breakfast?  Here's my advice (utilizing the Venice Nutrition system, seeking blood sugar stabilization through the right combination of proteins, carbs and fats.)

    Oatmeal, with protein powder and peanut butter added.
    Cottage Cheese, Fruit, Nuts
    Scrambled eggs/egg whites and a small serving of oatmeal
    Scrambled egg white omelet, with veggies - or wrap in a low carb tortilla
    Well balanced meal replacement bar - like Think Thin, MonaVie RVL, Cliff Builder, etc.
    Meal Replacement Shake - like MonaVie RVL, or Protein Smoothie using protein powder and fruit

Remember - eat something 1 hour to 20 minutes before your workout - you will burn more calories and more fat!  And isn't that what most of us want out of our exercise?