FITNESS
The Truth About Working Out on an Empty Stomach
DOES IT HELP OR HURT YOU?
You’ve probably seen fitness blogs and magazines pushing the idea of “fasted cardio,” or doing cardio workouts on an empty stomach. The theory is that if you work out when you haven’t recently eaten — first thing in the morning, for example — your body will burn stored fat instead of the carbs and sugars from your recent meals. This is supposed to help you slim down more quickly, even if you’re doing the same workout. However, according to Healthline, those results aren’t guaranteed, and there could even be some risks to working out when you’re hungry. There aren’t very many studies on fasted cardio yet, but the information we do have seems contradictory. Healthline reports that a 2016 study of 12 men “found that those who didn’t eat breakfast before exercising burned more fat and reduced their caloric intake over 24 hours.” However, according to Men’s Journal, another study — this one published in the Journal of the International Society of Sports Nutrition — found that a group of women “lost roughly the same amount of weight and fat with an hour INSP IRAT ION 8
of steady-state cardio whether they ate beforehand or not.”
So, what’s a girl to do in the face of all of this fasted cardio hype? Well, we say do what feels best for you. If you’ve worked out on an empty stomach before and felt powerful, glowing, and healthy, then keep it up. However, if you try it and it feels like it dims your light, then you’d probably be better off eating a snack before your workout, like an apple with almond butter or some hummus and fresh vegetables. When in doubt, listen to your body, not what’s trending.
What does seem clear is that there are some potential downsides to fasted workouts. For example, according to Healthline, your body could start burning protein instead of fat, making muscle repair after exercise more difficult. You also might have less energy and lowered performance without any healing foods fueling your movement. Lastly, if you end up with low blood sugar, you could start to feel nauseous, lightheaded, or shaky.
“Believe you can and you’re halfway there.”
– Theodore Roosevelt
Danette May’s Lotus Journal
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