What happens if you exercise but don't eat well?

ATLANTA — You might be an individual who engages in weekly runs spanning 20 to 30 miles, yet frequently resorts to fast food for evening meals. Alternatively, you may meticulously monitor your dietary choices from Monday to Friday, only to indulge in excessive eating on the weekends. It is also possible that your pantry is replete with chips, cookies, and soda due to the fact that your exercise regimen enables you to maintain a slender physique.

The notion of indulging in unrestricted eating without facing any consequences may appear enticing, particularly if you hold the belief that you can simply offset it during your next vigorous cardio workout. Nevertheless, experts affirm that the duration or intensity of your exercise regimen has no bearing in terms of fully countering the detrimental effects of an unhealthy diet.

You can look thin and still be unhealthy

"Skinny fat" is a term often used in social media to depict individuals who appear slender, yet possess a significant amount of body fat. While someone who frequents the gym may exhibit minimal subcutaneous fat— the fat found directly beneath the skin that can be easily grasped— they may possess substantial amounts of visceral fat. This particular layer of fat is less conspicuous as it envelops the internal organs.Visceral fat poses a greater peril compared to the visible layer of fat, according to Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina. Ingesting processed foods abundant in sugar, salt, and carbohydrates and accumulating visceral fat can result in similar health risks as those experienced by individuals with obesity.

Large volumes of visceral fat circulating in the body may lead to the hardening and narrowing of arteries, a condition referred to as atherosclerosis. This obstruction impedes the flow of blood to the body's tissues and significantly raises the likelihood of experiencing a heart attack or stroke.There is an elevated risk of premature death associated with exercising while disregarding healthy eating habits. In a significant study examining the impact of physical activity and diet, researchers discovered that individuals who engaged in regular exercise but consumed unrestricted diets faced a higher mortality risk compared to those who both exercised regularly and maintained a healthy dietary regimen.If one aims to achieve weight loss, it becomes crucial to establish a caloric deficit, wherein the calories burned exceed those consumed. Nevertheless, the consumption of high-calorie fatty foods on a regular basis poses a formidable obstacle in achieving this goal. "By excessively consuming calories, one would need to engage in significantly more physical activity than what can be realistically sustained over an extended period," remarked Carriker.One potential approach could involve dedicating additional time to exercise or pursuing a more vigorous workout routine. However, this strategy proves to be ineffective when one's energy levels are depleted, cautioned Grace Derocha, a spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian. The rationale behind this lies in the fact that junk food and sugary beverages are abundant in empty calories.Processed foods, such as soda and candy, are devoid of essential nutrients. Without an adequate supply of vitamins, protein, and fiber to satisfy hunger, the mere thought of engaging in physical activity becomes challenging when one is persistently famished. Derocha emphasizes that individuals with an insufficiently nourishing diet frequently experience ongoing hunger, moodiness, and a noticeable lack of motivation or enthusiasm to partake in exercise.If you manage to reach the gym, the consumption of empty calories will impede your ability to have a fruitful workout session. Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, has clarified that fatty foods may initially offer a short-term burst of energy, but they are inadequate for sustaining a prolonged or high-intensity workout. Consequently, fatigue sets in sooner. Additionally, any unused empty calories will be stored as fat.The type of training will have minimal impact in the long term if adequate nutrient intake is not ensured. Individuals engaged in strength training typically expend more calories compared to cardio workouts. Nevertheless, Derocha emphasizes that consuming nutrients from low-quality food sources can impede muscle mass development and hinder complete recovery following an intense exercise session.To effectively increase muscle mass, it is recommended to incorporate protein-rich foods, like chicken and salmon, into your dietary regimen. "Macronutrients, such as protein, play a crucial role in the development and maintenance of lean muscle mass," stated Derocha.Moderation holds paramount importance. Achieving a state of good health does not necessitate forsaking all the delectable foods that bring you joy. There is a tendency among individuals to vilify certain food items. This, in turn, can foster a detrimental relationship with food when one feels deprived of sugar or carbohydrates, warned Derocha.

Rather than succumbing to feelings of guilt for indulging in takeout the previous night or treating oneself to a dessert, Susie offered valuable advice on altering one's perspective. She suggested perceiving food as more than mere units of calories, but rather as a source of essential energy. If you have already met your recommended fiber intake for the day, consider incorporating additional quantities of protein, omega-3 fatty acids, or healthy carbohydrates into your diet.It is neither good nor bad food; rather, it serves as fuel," she stated. "By adopting an approach focused on addition rather than restriction, one can pursue a healthier means of nourishing oneself.“There is pertinent evidence suggesting that peak performance, particularly in terms of strength and power, tends to occur during the mid- to late-afternoon hours,” states Arent. If optimizing strength in your training is your goal, then this window of time will yield the best results.

Moreover, conducting endurance work in the afternoon may prove to be optimal. A recent research review published in the Journal of Strength and Conditioning Research found that training in the afternoon enabled participants to prolong their workouts before experiencing exhaustion.

Nelson highlights several potential reasons for this phenomenon. Cortisol levels and the spinal disc hydration are among the factors considered. "From a fuel perspective, you have likely consumed a couple of meals already," Nelson explains, suggesting that this provides more energy for training. "However, if I had to attribute it to one core cause, it is likely tied to circadian rhythm. Most individuals are more alert and awake during the afternoon, often as a result of consuming coffee or other stimulants."