London: Fitness enthusiasts, take a note! Researchers have found that working out before breakfast could increase the health benefits of exercise.

The study, published in the Journal of Clinical Endocrinology and Metabolism, the Universities of Bath and Birmingham found that by changing the timing of when you eat and exercise, one can better control the blood sugar levels.

“We found that the men in the study who exercised before breakfast burned double the amount of fat than the group who exercised after,” said study author Javier Gonzalez from the University of Bath.

“Our results suggest that changing the timing of when you eat in relation to when you exercise can bring about profound and positive changes to your overall health,” Gonzalez said.

The six-week study, which involved 30 men classified as obese or overweight and compared results from two intervention groups (who ate breakfast before/after exercise) and a control group (who made no lifestyle changes), found that people who performed exercise before breakfast burned double the amount of fat than the group who exercised after breakfast.

They found that increased fat use is mainly due to lower insulin levels during exercise when people have fasted overnight, which means that they can use more of the fat from their fat tissue and the fat within their muscles as a fuel.

While this did not lead to any differences for weight loss over six weeks, it did have ‘profound and positive’ effects on their health because their bodies were better able to respond to insulin, keeping blood sugar levels under control and potentially lowering the risk of diabetes and heart disease.

The research team also wanted to focus on the impact on the fat stores in muscles for individuals who either worked out before or after eating and the effect this had on insulin response to feeding.

Over the six-week trial, the research team found that the muscles from the group who exercised before breakfast were more responsive to insulin compared to the group who exercised after breakfast, in spite of identical training sessions and matched food intake.

The muscles from those who exercised before breakfast also showed greater increases in key proteins, specifically those involved in transporting glucose from the bloodstream to the muscles.

For the insulin response to feeding after the six-week study, remarkably, the group who exercised after breakfast were in fact no better than the control group, the study said.

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Rajkot, Jan 17: Shikhar Dhawan missed a well-deserved ton by a whisker but laid a solid platform for the aggressive duo of skipper Virat Kohli and KL Rahul to ensure a commanding total of 340 for 6 against Australia in the second ODI here on Friday.

Back in form since the last T20 encounter against Sri Lanka, the senior opener looked solid in his 90-ball-96 while Kohli, back at his familiar one drop position, held the middle-order with a 78 off 76 balls and Rahul (80 off 52 balls) provided the final flourish in what was much improved batting performance from the hosts.

While Dhawan added 81 for the opening stand with Rohit Sharma (42) who would regret this missed opportunity on a batting belter after getting set, the southpaw also had a vital 103-run stand with Kohli for the second wicket.

The Kohli-Rahul duo's 78-run partnership off 10.3 overs was also pivotal as it helped the latter to launch a final assault during the end overs.

While Dhawan's innings had 13 fours and a six, Kohli had six hits to the fence including a classic jab-flick off Pat Cummins (0/53 in 10 overs). Rahul's was a stand-out innings with six boundaries and three -maximums, one of which was a lofted cover drive off Mitchell Starc (0/78 in 10 overs), who had a forgettable day.

Adam Zampa (3/50 in 10 overs) was once again the stand-out performer taking Kohli out of equation for the seventh time in limited overs just when he was looking to get his 44th ODI ton.

At the start, Dhawan began with a bowler's bck-drive, giving a glimpse of what was in store. The southpaw completed his sixth fifty versus Australia in 60 balls as he played shots all around the ground.

The last time Dhawan scored successive fifties was in January 2019 against New Zealand. This was his 29th in 50-over cricket.

The left-hander was particularly harsh on left-arm spinner Ashton Agar (0-63 in 8 overs), whom he hammered for two successive fours in the 25th, a sweep and a reverse-sweep, and then in 27th over stuck a four and a six, not allowing him to settle down.

In fact the 77 runs from 10 overs bowled by fifth and sixth bowling option Marnus Labuschagne (0/14 in 2 overs) was the difference from the last game.

However, Dhawan missed out on his 18th ODI hundred by four runs when he pulled a Kane Richardson ball straight to fine leg in 29th over.

Shreyas Iyer (7) fell cheaply. But Kohli was in sublime touch as he ran the singles and doubles with intensity and also it the loose balls for boundary.