Should you workout on an empty stomach?

Movement and exercise/19 June 2024

This is a topic that has so many variables, but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to training on an empty stomach.

The first thing to consider is why are you working out on an empty stomach? Is it to save time because you feel better on an empty stomach, or are you trying to burn more fat and promote weight loss?

Working out on an empty stomach may burn a little more fat in the short term, but is it worth it and how can it affect your health?

The body can handle working out on an empty stomach for short periods, but you should remember that you are forcing your body to burn fat by releasing additional adrenal and thyroid hormones that put you into a ketogenic state (using fat as your primary fuel source). In the long run, this will leave you feeling depleted and worsen your hormonal health, as well as dramatically reducing your energy levels throughout the day.

A healthier approach is to get your body to maximize the use of fat as fuel throughout the day - combining proper nutrition and a balance of strength or cardio training that you enjoy, such as pilates, swimming, hiking, running or HIIT.

In the morning before your workout it is better to eat a small balanced meal 1-2 hours before you start or for lack of time - eat a small snack, maybe just an egg, or nuts and a banana, but this is enough to dull your cortisol and give you a boost for the whole training period, as you have already properly fueled your body in the morning.

Another thing to consider is the intensity of the workout. If you are going for a walk, doing gentle yoga or stretching, then an empty stomach can be beneficial in this case. On the other hand, if the workout is more intense, such as a run, a gym class or an hour of sports, you, better eat something before.

The topic of working out on an empty stomach will always be debatable, but if you don’t eat before your morning workout for any reason other than convenience or lack of time, consider having a small snack before your morning workout to get a better workout, balance your blood sugar levels and improve your well-being throughout the day and in the long run maintain your hormonal health.

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