研究表明，早餐前鍛煉會燃燒更多脂肪

研究表明，早餐前鍛煉會燃燒更多脂肪

Should you eat before or after exercise in the morning? The debate has raged for years.

你早上應該在鍛煉之前還是之后吃東西?爭論已經(jīng)持續(xù)了多年。

The eat-first camp says food before exercise boosts blood sugars, giving the body fuel to increase the intensity and length of a workout. It also keeps you from being fatigued or dizzy.

“先吃”陣營認為運動前的食物會提高血糖，給身體提供能量來增加運動的強度和時間。它還能防止你感到疲勞或頭暈。

The eat-after camp says you burn more fat if you fast before exercise.

“后吃”陣營說，如果你在運動前禁食，你會燃燒更多的脂肪。

A small UK study published Friday supports the latter point of view: In 30 obese or overweight men, those who exercised before breakfast burned twice the fat as men who ate breakfast before they worked out.

英國周五發(fā)表的一項小型研究支持后一種觀點:在30名肥胖或超重的男性中，那些在早餐前鍛煉的人消耗的脂肪是那些在鍛煉前吃早餐的人的兩倍。

That's because exercising with no fuel forces the body to turn to stored carbs, and when those are quickly gone, to fat cells.

這是因為在沒有燃料的情況下鍛煉會迫使身體轉向儲存的碳水化合物，而當這些碳水化合物很快消失時，就會轉向脂肪細胞。

Unfortunately the eat-after group didn't lose more weight than the eat-before group during the six weeks of the study, but it did have "profound and positive" effects on the health of the group that fasted, researchers said.

不幸的是，在六周的研究中，“后吃”后的那組并沒有比“先吃”的那組減輕更多的體重，但研究人員說，它確實對“后吃”組的健康產(chǎn)生了“深遠而積極”的影響。

Skipping the meal before exercise made the men's muscles more responsive to insulin, which controls high blood sugars, thus reducing the risk for diabetes and heart disease.

在運動前不吃飯可以使男性的肌肉對控制高血糖的胰島素更敏感，從而降低患糖尿病和心臟病的風險。

"The group who exercised before breakfast increased their ability to respond to insulin, which is all the more remarkable given that both exercise groups lost a similar amount of weight and both gained a similar amount of fitness," said exercise physiologist Javier Gonzalez, in a statement.

“早餐前鍛煉的那一組增加了他們對胰島素的反應能力，這一點尤其顯著，因為兩組運動組的體重減輕相似，體能也相似。“運動生理學家哈維爾·岡薩雷斯在一份聲明中說。

"The only difference was the timing of the food intake," Gonzalez added.

“唯一的區(qū)別是進食的時間，”岡薩雷斯補充道。

A 2017 study from the University of Bath, also co-authored by Gonzalez, looked at 10 men and found the same results -- because of lower blood sugar levels after fasting, the men burned more fat.

2017年，巴斯大學的一項研究也與岡薩雷斯合著，研究了10名男性，發(fā)現(xiàn)了同樣的結果-因為禁食后血糖水平較低，這些男性燃燒的脂肪更多。

However, this time the men burned more calories if they ate breakfast first.

然而，這一次，如果男性先吃早餐，他們會燃燒更多的卡路里。

A 2010 study found similar results, this time in a group of 28 healthy, physically active men. One group did no exercise. Two other groups were put through grueling morning exercise of running and cycling four times a week; one group ate before exercise and the other after.

2010年的一項研究發(fā)現(xiàn)了類似的結果，這次是在一組28名身體健康、經(jīng)常運動的男性中。其中一組沒有運動。另外兩組每周進行四次跑步和騎自行車的高強度晨練;一組在運動前吃，另一組在運動后吃。

It's likely no surprise that the group who didn't exercise gained weight. But contrary to the 2017 study the group who ate breakfast before exercise also gained weight. It was the group who exercised on water and an empty stomach that maintained their weight, lost fat, and kept their blood sugars in good shape.

不鍛煉的那組人體重增加可能并不奇怪。但與2017年的研究相反，在鍛煉前吃早餐的那組人的體重也增加了。只有在空腹和喝水的情況下運動的那組人才能保持體重，減掉脂肪，保持血糖正常。

What's the takeaway? Obviously science needs to look at this a lot harder, with much larger study groups. But based on the science in these studies, it does seem exercising before eating may be good for your overall health, even if it doesn't always whittle your waistline.

結論是什么?顯然，科學需要更努力地研究這個問題，需要更大的研究小組。但根據(jù)這些研究中的科學依據(jù)，似乎在吃東西之前鍛煉對你的整體健康有好處，即使它并不總是能減掉你的腰圍。

If you do choose to work out on an empty stomach, keep these tips from the US Figure Skating Association in mind to keep your muscle tissue from breaking down:

如果你選擇空腹鍛煉，記住以下來自美國花樣滑冰協(xié)會的建議，以免肌肉組織受損:

Do that by drinking water or sports drinks.

喝水或運動飲料。

Within 15 to 30 minutes, eat a meal with a 4:1 carb to high quality protein ratio.

在15到30分鐘內(nèi)，吃一頓含有4:1碳水化合物和高質量蛋白質的飯。

Some good choices are fruit and low-fat Greek yogurt, trail mix, or a banana with peanut butter.

一些不錯的選擇是水果和低脂的希臘酸奶，什錦果仁，或者香蕉和花生醬。