The Best Time to Train? Exploring Optimal Training Times through Chrononutrition
- KAZ KOBAYASHI
- 2024年6月22日
- 読了時間: 2分
(Zuzuzu...) Today's theme is exploring the best training time through the lens of chrononutrition!
When is the Best Time to Hit the Gym?
Most people tend to work out in the evening. However, with the rise of 24-hour gyms, more individuals are opting for early morning workouts. But what time is truly optimal?! Research shows that high-intensity aerobic training in the afternoon results in a 9.6% higher performance compared to morning sessions!
Before or After Dinner – That is the Question!
For those who prefer evening workouts, the question arises: should it be before or after dinner? Mouse studies suggest that post-meal exercise boosts metabolism, reduces body fat increase, and enhances muscle mass. Additionally, studies on diabetic patients indicate that exercising after dinner can lower cardiovascular disease risks!
The Power of Chrononutrition – Witness It!
Chrononutrition is gaining attention recently, studying the relationship between the body's internal clock, diet, and exercise. The master clock is located in the brain's suprachiasmatic nucleus, with peripheral clocks in the cerebral cortex, hippocampus, liver, kidneys, and muscles. These clocks form the transcription-translation rhythm of clock genes!
Morning Workouts – The Golden Sunrise of Effectiveness!
Mouse studies show that those who trained in the morning regained muscle mass significantly. This is due to the decreased expression of the Atrogin-1 gene, which causes muscle atrophy, in the morning. Hence, morning workouts prove to be more effective!
Human Studies – Like Fate Itself!
Systematic reviews reveal that while muscle strength is higher in the evening before training, regular morning training diminishes this difference. Moreover, despite concerns about night workouts affecting sleep, a 24-week study found no significant differences in sleep issues between morning and evening workouts!
The Importance of Breakfast – This is the Decisive Factor!
Research on mice shows that those with higher protein intake in the morning had greater muscle mass. BCAA intake during breakfast is also more effective for muscle growth than at dinner. Furthermore, skipping breakfast leads to increased fat tissue weight and decreased muscle mass!
Conclusion: High-Protein Breakfast and Morning Training!
It's challenging to definitively say whether morning or evening training is better. However, considering nutrition, a high-protein breakfast paired with morning training seems to be the most efficient for muscle growth. Nonetheless, getting accustomed to morning workouts is crucial.
Ultimately, evening training remains efficient for muscle strength gains, but choosing the optimal time depends on individual lifestyles!