The Difference Between An Effect Of Morning And Evening Exercise On Appetite And Meal Ingestion

The Difference Between An Effect Of Morning And Evening Exercise On Appetite And Meal Ingestion

Introduction

Exercise helps to improve the appetite; however it is not recognized if exercise timings improve appetite more efficiently. According to Alizadeh, Mostafaee, Mazaheri & Younespour (2015) the exercise timing may impacts its effectiveness on appetite and meal ingestion. Time-dependent exercise generally has different results, depending on the type of exercise, timing, and hormonal alteration. Maraki et al (2005) showed a difference in the intensity of hunger with morning and afternoon exercise, nevertheless they didn’t find any considerable differences in hunger alterations with the morning and afternoon exercise regime. This study also demonstrated a greater rate of apparent exertion in the participants who were in the morning group. Similarly, another study found that exercise performed in the morning required more efforts, yet outcomes of both morning and evening exercise were same (Maraki, Tsofliou, Pitsiladis , Malkova, Mutrie, & Higgins, 2005). Alizadeh,Younespour, Rajabian & Haghravan (2017) found significant changes in appetite, calorie intake and body weight among the participants who were doing exercise in the morning compared to the participants who were performing evening exercises. Conversely, an increase in the changes of level of neuromuscular performance has been observed during exercise performed in the evening time (Seo et al., 2013).  Thus, the aim of this study is to demonstrate the difference between an effect of morning and evening exercise on appetite and food intake.

Background

The two most important lifestyle behaviours are exercise and diet that can affect hunger and meal ingestion; therefore eventually changing energy balance. The regulation of food intake and appetite are affected by several neural and hormonal factors, e.g. body size, diet, temperature, and exercise, gut motility, and extent of dehydration (Cornier, Melanson , Salzberg, Bechtell &Tregellas, 2012). The assimilation of these factors within the brain, particularly the hypothalamus, reveals the existing energy condition of the body, which is then utilised to either initiate or curb appetite. The appetite is initiated partly by hormone known as ghrelin, an anorexic hormone.  Exercise is believed to alter not only ghrelin but also other gut appetite-regulating hormones like glucagon-like peptide and peptide YY. Evidence indicate that exercise can briefly suppress appetite for two to ten hours (Schubert, Sabapathy, Leveritt & Desbrow, 2014).

Food intake is not only controlled by a homeostatic energy balance system. Or else, appetite could be more in the morning after an overnight fast period.  Likewise, there is a difference in meal ingestion before and after exercise. According to research a food intake before performing an exercise appears to be effective for reducing fats and body weight in addition to increasing the strength of the skeletal muscle (Sasaki, Ohtsu, Ikeda, Tsubosaka & Shibata, 2014).  Eating a breakfast prior to exercise may offer a helpful, albeit momentary, impact on appetite control since it leads to better appetite control following exercise (Veasey et al., 2015).On the other hand, a study found that doing exercise before breakfast had higher efficiency in decreasing body fats. According to them exercise performed after a meal ingestion showed little effect on the oxidation of fat. The oxidation of fat during exercise was drastically decreased by ingestion of carbohydrate before the exercise (Iwayama, et al., 2015). Similarly, there is a difference between morning and evening exercise effects on appetite and food intake. This academic study attempts to examine this impact of exercise timing on appetite and meal ingestion.

References

Alizadeh Z, Mostafaee M, Mazaheri R, Younespour S. Acute Effect of Morning and Afternoon Aerobic Exercise on Appetite of Overweight Women. Asian Journal of Sports Medicine. 2015;6(2):e24222. doi:10.5812/asjsm.6(2)20156.24222.

Maraki M, Tsofliou F, Pitsiladis YP, Malkova D, Mutrie N, Higgins S. Acute effects of a single exercise class on appetite, energy intake and mood. Is there a time of day effect? Appetite. 2005;45(3):272–8. doi: 10.1016/j.appet.2005.07.005.

Alizadeh Z, Younespour S, Rajabian Tabesh M, Haghravan S. Comparison between the effect of 6 weeks of morning or evening aerobic exercise on appetite and anthropometric indices: a randomized controlled trial. Clin Obes. 2017 Jun;7(3):157-165. doi: 10.1111/cob.12187. Epub 2017 Mar 26.

Seo, D. Y., Lee, S., Kim, N., Ko, K. S., Rhee, B. D., Park, B. J., & Han, J. (2013). Morning and evening exercise. Integrative Medicine Research, 2(4), 139–144. http://doi.org/10.1016/j.imr.2013.10.003

Schubert M.M., Sabapathy S., Leveritt M., Desbrow B. Acute exercise and hormones related to appetite regulation: A meta-analysis. Sports Med. 2014;44:387–403.

Maraki M, Tsofliou F, Pitsiladis YP, Malkova D, Mutrie N, Higgins S. Acute effects of a single exercise class on appetite, energy intake and mood. Is there a time of day effect? Appetite. 2005;45(3):272–8. 

Sasaki H¹, Ohtsu T, Ikeda Y, Tsubosaka M, Shibata S. Combination of meal and exercise timing with a high-fat diet influences energy expenditure and obesity in mice. Chronobiol Int. 2014 Nov;31(9):959-75. doi: 10.3109/07420528.2014.935785. Epub 2014 Jul 9.

Iwayama, K., Kurihara, R., Nabekura, Y., Kawabuchi, R., Park, I., Kobayashi, M., … Tokuyama, K. (2015). Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine, 2(12), 2003–2009. http://doi.org/10.1016/j.ebiom.2015.10.029

Cornier M.A., Melanson E.L., Salzberg A.K., Bechtell J.L., Tregellas J.R. The effects of exercise on the neuronal response to food cues. Physiol. Behav. 2012;105:1028–1034. doi: 10.1016/j.physbeh.2011.11.023.

Veasey, R. C., Haskell-Ramsay, C. F., Kennedy, D. O., Tiplady, B., & Stevenson, E. J. (2015). The Effect of Breakfast Prior to Morning Exercise on Cognitive Performance, Mood and Appetite Later in the Day in Habitually Active Women. Nutrients, 7(7), 5712–5732. http://doi.org/10.3390/nu7075250