Many of us have experienced it: the early morning, the rising sun, the perfect setting for a refreshing run or workout. You slip on your sneakers and postpone breakfast until after your sweat session. But what really occurs in your body when you exercise on an empty stomach? Does it accelerate progress or hinder it?
According to research from sports scientists at Nottingham Trent University, healthy individuals who exercised on an empty stomach showed a 70% increase in fat burn. However, their performance suffered. Let's delve into how working out on an empty stomach can impact your energy levels and workout effectiveness. Keep reading to uncover the details.
Working out on an empty stomach could make you feel fatigued and decrease performance.
"During a workout, your muscles rely on glucose, the simplest form of carbohydrates, as fuel," explains Chrissy Arsenault, RDN at Trainer Academy. "However, when you exercise on an empty stomach, your bloodstream often has low glucose levels. As a result, your muscles must utilize alternative macronutrients for energy or tap into glycogen reserves. Starting with less energy may lead to decreased performance due to lower blood glucose levels and fatigue."
While some research suggests that working out on an empty stomach, or in a fasted state, can aid in fat loss, Arsenault highlights that the fat-loss process is multifaceted. It typically depends on factors such as your daily caloric balance and the types of workouts you engage in.
Is it safe to work out on an empty stomach?
When it comes to the safety of working out on an empty stomach, Arsenault emphasizes that it largely depends on your fitness objectives.
"If your goal is muscle gain or strength, exercising on an empty stomach may not be advisable. You might experience premature fatigue, decreased endurance, and a higher risk of muscle protein breakdown," she explains. "Generally, for my athlete clients, I wouldn't recommend working out on an empty stomach because the drawbacks outweigh the benefits. However, individuals engaging in light exercise may be able to do so on an empty stomach without adverse effects."
Moreover, Arsenault underscores the importance for those with diabetes to avoid exercising in a fasted state to prevent blood glucose levels from dropping too low. "For these individuals, I recommend consuming a light snack containing carbohydrates and protein before their workouts to support their exercise sessions," she advises.
Aim to eat a light meal or snack at least an hour before working out.
Your aim should be to consume a light meal or snack about an hour before beginning your exercise routine. Ensure it includes both protein and carbohydrates to provide your body with energy and help prevent muscle loss.
Arsenault suggests the following recipes for convenient and efficient mornings:
Fresh fruit smoothie with Greek yogurt: If you prefer morning workouts and typically find traditional breakfasts too heavy, try blending a fresh fruit and vegetable smoothie with protein powder or Greek yogurt. (Adding creamy Greek yogurt will provide an excellent protein boost!)
Sliced bananas with peanut butter on whole-grain toast: "Bananas are a superb source of energy and electrolytes and can serve as excellent fuel for your workout, especially when consumed shortly before exercising," notes Arsenault. Pair them with protein-rich peanut butter and slow-digesting carbohydrates from whole-grain toast, and you'll be prepared to tackle your workout.