It is often believed that the morning before breakfast is the best time to exercise in order to lose weight. Indeed, a low level of insulin in the blood enhances the action of fat-burning hormones (primarily adrenaline). However, this mode is more suitable for professionals than beginners.
On the other hand, strength training in the gym is best done in the afternoon or evening, since glycogen stores (the main fuel for muscles) are higher in this case. Despite this, you can train in the morning – following a few basic rules.
When is the best time to train?
Strictly speaking, the best time to train is the time that allows you to train regularly. It’s much easier to stick to a daily schedule than trying to exercise in the morning or evening, solely because the body’s reaction may be slightly different at that time.
In addition, although there are studies on this topic, they take into account professional athletes who train every day for several hours (plus, both in the morning and in the evening) – and not at all ordinary people who want to lose some weight or pump up muscles.
Exercising early in the morning, especially before breakfast, is physically much harder, and this factor also contributes to the role it plays. While this can be a plus for weight loss and endurance development, in the case of an average person, such training can do more harm than good.
Why is it hard to train in the morning?
The body’s main source of energy is glycogen, which comes from processed carbohydrates in food and is stored in muscle tissue. Additionally, the level of sugar in the blood, which rises a few hours after eating, can impact the effectiveness of training.
To switch to a fat-burning mode, the body first needs to use blood sugar, then glycogen stores, after which the body will begin to use fat. On average, it takes at least 15-30 minutes – and the less glycogen and glucose, the faster weight loss begins.
On the other hand, strength training at the gym with low blood sugar requires additional energy. To extract it, catabolic processes are launched – unfortunately, they not only burn fat but also destroy muscle tissue.
How to correctly train in the morning?
For full-fledged strength training early in the morning, the body needs at least 100-150 g of glycogen stored in the muscles. Its main source is the carbohydrates you consume at dinner. Additionally, the higher your blood sugar level, the less glycogen your body consumes.
A carbohydrate breakfast (or a portion of a gainer) before training will help saturate the muscles with energy – however, we recall once again that this regimen is not suitable for weight loss, since carbohydrates actually block the body’s ability to burn fat.
Nutrition after training
If you train in the gym in the morning, it is important not only to take a portion of a gainer (or other fast carbohydrates) before training – but also to provide the muscles with energy to recover after it. In this case, a second breakfast is recommended.
Furthermore, the first meal should be easy to digest (training on a full stomach can be challenging). For the second breakfast, it’s advisable to consume at least 500-600 kcal, including 25-40 g of protein and 10-20 g of fat.
Morning workouts to burn fat
Fat burning happens when blood glucose is low because insulin stores energy, and adrenaline releases it. The body can’t produce both insulin and adrenaline simultaneously.
To optimize weight loss, aim for at least 30-40 minutes of cardio at a fat-burning heart rate. This allows the body to deplete glycogen and carbohydrates before triggering fat-burning through increased adrenaline. The good news is that this process is much faster in the morning.
Cardio on an empty stomach
Most often, immediately after waking up, glycogen stores in the body are minimal – which helps in training for weight loss. Exercising on an empty stomach for at least 30-40 minutes in the morning is a key rule for weight loss workouts. Consuming any breakfast, including a carbohydrate-free protein isolate, will cause the body to burn those calories first, followed by fat reserves.
After a fat-burning workout, it’s advisable to consume 2-3 BCAA amino acid capsules immediately. You can have a full breakfast no earlier than half an hour later.
Can you train late at night?
Unfortunately, late evening is the worst time for both strength training and weight loss. Fat-burning training is less effective when there’s sugar in the blood, which remains elevated for 4-5 hours after a meal. Evening strength training, especially with heavy exercises and caffeine, can overstimulate the central nervous system, potentially leading to sleep problems. These factors suggest that it might not be the best time to exercise for optimal results.
For evening workouts, have a substantial meal 2 hours before and keep dinner light afterward for sustained energy and comfort. This approach can help you maintain energy levels during your evening training session and ensure a more comfortable post-workout meal. Also carefully study the composition of sports nutrition, making sure that it does not contain caffeine and other stimulants.
Exercising in the morning on an empty stomach is more effective for weight loss. However, for morning strength training to promote muscle growth, it’s advisable to consume a gainer beforehand. Training late in the evening is the least ideal option as the presence of glucose in the blood hinders fat burning. Moreover, considering the accumulated fatigue from the day, evening strength training may not be the best time to exercise with maximum effectiveness.
Check out our previous post about Debunking Fitness Myths: Muscle Gain, Cardio, and Overtraining.