To help clarify, here are 2 examples that help bring these questions into focus.  Each of the following questions was asked on Ask Lani Fitness Expert Column at the Dr. McDougall Health & Medical Center.  I'm including my replies to them.

Re:  Eating before you work out to 'boost' your metabolism

Hi Lani,

I recently began an exercise program -- I joined a local women's fitness center and started out with 15 mins. on the treadmill followed by 2 times around the circuit of resistance machines. I've been going as soon as I get up in the morning, then showering, dressing, and having breakfast when I come home. My trainer at the gym thinks that's horrible and says I need to eat "a little something -- like a banana or a granola bar before I exercise, to get my metabolism started in the morning."

 I don't know what I would feel like eating at 6 am, I've never liked to eat as soon as I get up in the morning. Am I really not getting maximum benefit from my workout because I didn't eat something first?

Thanks for your help!
Becky

Lani Muelrath's Reply:

Hi  Becky,

I'm not sure what 'get your metabolism started in the morning" really means and what it would have to do with your workouts. It's one of those phrases that fitness industry folks like to throw around because it sounds like something we all want, of course! I'm sure your trainer has all the best of intentions.

A recent study shows that eating before a workout is correlated with burning more calories overall during the workout as opposed to not eating before the workout because people feel more energetic with more recent caloric intake instead of working out after a long night's fast. You could experiment with this and see if it helps, though you didn't make any complaints. This may be related to 'maximum benefit' as you state, though you didn't qualify what that means to you.

You could try some fruit, or wholegrain cereal, or both. If it just doesn't appeal, don't force a big breakfast on yourself. Granola bars are just cookies in a rectangular prism package and best left for survival food in a big pinch.

I almost forgot - congratulations on getting GOING with your workouts! This is wonderful news and will make a big difference in your energy, stamina, shape, and physical confidence.

To your success!

Lani

Re:  'Burning muscle' instead of fat

Hi Lani,

Was told this morning by the certified trainer at my gym that because Im not eating anything prior to working out I was NOT burning fat but rather burning muscle? He told me if I ate something then my body would recognize there was food in the stomach and "not worry" and burn fat and leave the muscle alone.

I am not a morning eater. If I eat before like 9am I have and do puke it up so I don't bother. And since I'm trying to only eat when I'm actually hungry, I don't feel the need to eat when Im not and rarely am I hungry before 10 am.

My understanding, even limited, is that first we burn stored glycogen then fat and as a last resort we burn muscle for full.

So am I burning muscle when I don't eat prior to a workout?

Here's my typical workout: 30 mins on the elliptical or 2 miles then use the weight machines, either whole body or what I have time for, so like upper body or lower body, but always abs! And at least 4 times a week I toss in a 20 walk/run after all that. And at least twice a week I'm on the treadmill for an hour and get in about 4 miles (sometimes this is in addition to the elliptical)

In 2 weeks I have not lost any weight on the scale and while the tape measure isn't really getting smaller my clothes are fitting better and a tad looser.

But.....I don't want to burn my muscle when I have plenty of fat to burn instead.

Thanks,

Debbie

Lani Muelrath's Reply:

>>>Read my full reply to Debbie's question plus you 3 "take-aways" from this article here>>>