다이어트할 때 식사는 운동 전? 후? 식사 타이밍이 체중 감량의 열쇠!

When dieting,  should I eat before or after exercising?

Have you ever decided to go on a diet and started exercising hard, but wondered when you should eat to lose weight effectively?

Many people have heard that exercising on an empty stomach burns more fat . So is exercising on an empty stomach really the most effective way to lose weight? Today, we will learn about the timing of exercise and meals, which are the keys to a successful diet.

Why exercising on an empty stomach is effective for reducing body fat

Fasted Workout is when you exercise in the morning without eating anything. Exercising on an empty stomach has the following benefits:

• Increased Fat Burning: Studies show that exercising on an empty stomach can burn up to 33% more fat than exercising after a meal.
• Use fat as an energy source: When you exercise with low blood sugar levels, your body starts using body fat as its primary energy source.
• Improves insulin sensitivity: Exercising on an empty stomach improves insulin sensitivity, which helps you lose weight and stay healthy.

Note:
To prevent dehydration due to lack of water when exercising on an empty stomach, it is recommended to drink 5-7ml of water per 1kg of body weight 1-2 hours before exercising. Also, people with high blood pressure or diabetes should be careful as there is a risk of low blood pressure and low blood sugar.

Why the timing of your post-workout meal is important

After burning body fat through fasting exercise, the post-workout meal is very important. If you miss this timing, muscle loss can occur.

Best time to eat after exercise:

• It is most effective to eat within 30 minutes to 2 hours immediately after exercising .

Foods to eat during this time:

• Protein: Promotes muscle recovery and growth (e.g. chicken breast, boiled eggs, Greek yogurt)
• Complex carbohydrates: Essential for post-workout energy replenishment (e.g. sweet potatoes, brown rice, oatmeal)
• Vitamins and Minerals: Get your essential nutrients from fruits and vegetables.

Tip:
Eating after exercise increases your body's metabolic rate and promotes weight loss. Protein intake in particular plays an important role in maintaining muscle mass while preventing fat accumulation.

Want to lose weight and maintain muscle at the same time?

To reduce body fat and maintain muscle mass , it is effective to appropriately combine exercise on an empty stomach and exercise after a meal .

•  Fasting Exercise: Maximize Fat Burning
• Post-Peace Workout: Promote Muscle Growth with High-Intensity Exercise

It is recommended to apply different exercise times and meal strategies depending on the individual's physical condition.

Practical Guide: The Best Exercise & Meal Routine for Dieting

Exercise on an empty stomach in the morning → Maximize fat burning
Eat within 1 hour after exercise → Balance protein and carbohydrates
Hydration is essential → Drink plenty of water before and after exercise

Example diet:

• Post-workout breakfast: Oatmeal + boiled egg + banana
• Lunch: Chicken breast salad + sweet potato
• Dinner: Brown rice + braised tofu + broccoli

Key Summary

• Exercising on an empty stomach is great for burning body fat , but hydration is essential.
• Eating within 30 minutes to 2 hours after exercise is very important for preventing muscle loss and muscle recovery .
• If you want to lose weight and maintain muscle at the same time, plan a personalized routine.

Start right now!

To succeed in dieting, it is important to keep the golden timing of exercise and meals . Start exercising on an empty stomach today, and practice healthy weight loss with a balanced meal after exercise!

 

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