Runners are Racing More than Ever According to Strava’s Annual Report
Should You Work Out on An Empty Stomach?
It depends says Alexander Rothstein, coordinator and instructor for the exercise science program at the New York Institute of Technology. The answer is yes and no depending on your goals and capabilities. If you're exercising for general health, fasting before a short, low-impact activity like walking may be ok. However, for benefits like building muscle, it's advisable to have some food in your stomach.
Exercising on an empty stomach is often believed to promote fat burning, as the body uses stored fat for energy. However, scientific support for this idea is inconclusive. Research on fasting before exercise suggests that it can increase fat oxidation but its benefits are short-term and fasting may lead to difficulties sustaining high-intensity workouts. Fasting can also pose physical risks, particularly if heavy gym equipment is involved. Rothstein advises having a light snack before a workout to maintain blood sugar levels or adjusting the workout intensity if fasting.
For those looking to build muscle, experts recommend avoiding fasted exercise. Christina King, a sports dietitian, suggests consuming carbohydrate-based meals before workouts to provide muscles with the necessary fuel for increased endurance and strength. She recommends four grams of carbs per kilogram of body weight in the one to four hours before exercise.
Ask AL: The First Conversational AI for Multi-Sport Training
Olympic triathletes, Alistair and Jonny Brownlee, introduced Ask AL for multi-sport training. The brothers, who collectively hold every Olympic medal in triathlon, have developed this cutting-edge AI using their four decades of combined training expertise.
Ask AL’s purpose is to provide personalized answers to multi-sport questions, utilizing the extensive experience of the Brownlee brothers. Developed at Brownlee Fitness, this platform offers intelligent solutions for triathlon and endurance sports inquiries.
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Protein Absorption Myth is Verified a Myth
A recent study challenged the common belief that the body can only absorb 20 grams of protein in one meal finding that there is no upper limit on how much protein the body can effectively use. Participants were split into groups consuming 25 and 100 grams of protein with the results showing that there was no saturation response of the muscles demonstrating the body can use more than 20 grams of protein per meal.
For those aiming to build muscle mass, experts recommend consuming 0.5 to 0.8 grams of protein per pound of body weight. Quality matters, and it's advisable to choose protein sources that contain all nine essential amino acids for optimal muscle protein synthesis.
Running Benefits your Gaming Skills
A study from the University of Copenhagen reveals the benefits of incorporating exercise into the learning process of gaming. The study found that exercise not only enhances memory formation but also results in a substantial 10 percent improvement in remembering new motor skills involved with gaming. The research highlights how physical activity can positively influence brain plasticity with these benefits applying to individuals of all ages, from children developing new skills to older adults undergoing rehabilitation.
Your Daily Dose Of Usain⚡️
Usain with Jamaica Flag and Shoes
A Run Date To Prep for Valentines Day 💖
Replying to @Raeann Carpenter #runtok #nycmarathon #rundate
Words To Run By 🏃♀️🏃🏽♂️
The challenge and energy running requires may be a selfish one, but it actually motivates me to be stronger in my relationships.
Joan Benoit Samuelson
Oh and don’t forget to share it.
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