FITNESS Breakfast before or after exercise?

The big breakfast debate: a fat-burning question


Personal training
Paul O'Brien

It’s a debate that has done the rounds in fitness circles for as long as I can remember. Is eating breakfast before exercising in the morning more beneficial for fat loss than waiting until after exercise?

Status quo
The majority of people seem to think that fasting before morning exercise leads to greater fat loss. After a nights’ sleep, the body’s glycogen (stored carbohydrate) levels are lower.
As there is less glycogen to call on during exercise, the muscles turn to stored fat to fuel exercise. On the surface this seems to make sense.
Myth-busting
A new study, however, seems to have exposed this thinking as mythical, or at least outdated. The researchers noted that many studies carried out only focused on calories burned from fat stores during the exercise itself.
No account was taken of what happens in the 12-24 hours post-exercise. During this crucial window, your body’s metabolism will still be working to replenish and repair itself from your workout.
To do this, your body requires more oxygen than normal. This is known as excess post-exercise oxygen consumption (EPOC) and was the main barometer the researchers used to measure results.

The study
The subjects trained for one week every morning while fasting before exercise and for a second week while consuming a light breakfast before exercise. All other variables remained constant – they exercised at the same intensity, the exercise each day in both weeks was exactly the same. They even ate the same foods directly after and in between workouts. The highest specification measuring equipment was used to track and monitor results.

The results
The assumed knowledge was turned on its head. The figures for EPOC were significantly higher for all subjects in the training week where a light breakfast was consumed before exercise. Similarly, the data also showed that more calories were consumed as fat in the 12-24 hours after exercise when subjects consumed a light breakfast.

The rub
For anyone wishing to maximise their weight loss results, this is very significant. It proves that eating a light breakfast up to 1 hour before exercising in the morning can accelerate your fat loss gains. The foods consumed should be simple carbohydrates that the body can easily digest. Good examples are fruit and fruit juices, breads or energy bars. A post-workout breakfast should contain a good mix of carbohydrates and a high protein source. Good examples would be oats, whole grains, eggs and fish.
If you normally struggle with exercising in the morning and are loathe to miss out on that extra sleep, this research provides an excellent motivator and will also ensure you get your day off to a great start.

Paul O’Brien is a personal trainer and life coach based in Westport.