This article is going to discuss whether it is good or bad to workout on an empty stomach. One paragraph will have you believing it is okay, and the next will have you thinking twice. I tried to gather as much research as I could, but it is clear more studies need to be done.
Working out on an empty stomach won’t hurt you, it may actually help you, depending on your goal. Everyone is different, so it depends on the individual. There was a study done and this study’s results showed that when you exercise after an overnight fast, or workout in the evening after fasting during the day, you will burn a significant amount of extra fat and calories. The amount of fat burned during a 30 minute cycle increased by 70% for those who had an empty stomach. The study also showed that working out on an empty stomach is great for young, athletic, healthy people. Although there is on-going research, if your primary goal is weight loss, exercising on an empty stomach may be promising if you are again, young, in good health, and live an active lifestyle.
Read on to understand why it works best for that group, and to understand the pros and cons for everyone else.
Exercising before eating comes with the risk of feeling lethargic or light-headed due to low blood sugar. You may end up feeling tired or edgy, and your workout won’t be as intense as it would have if you had eaten something. For most, a light amount of food will help you get through the workout session more comfortably and with more energy. This is true for any age group, and more so for people who aren’t physically active every day.
For older adults over 55, it is important to eat something before exercising, especially when working out first thing in the morning. During the night, our body makes physiological adjustments, so we’re able to survive. This includes breaking itself down to sustain our blood-glucose levels. If you exercise in the morning without having something to eat, for some, the body will continue to operate in a breakdown state, which can lead to muscle loss.
As you can see, the evidence is mixed. Some studies have also failed to find weight-loss advantages associated with fasting, when compared to traditional diets. Other research suggests that skipping breakfast may be bad for your health.
As mentioned earlier, the hype about fasting, then exercising, may also not prove true for everyone. A lot of people advocating for fasted exercise on blogs and lifestyle sites tend to be those very young individuals or young athletes and in great physical shape. These folks are not just exercising on an empty stomach, every other part of their lifestyle is tuned in. They are in good health, they eat foods that are of high quality and very regulated. Their lifestyle, overall, is very healthy. When the average person decides to workout on an empty stomach, they have to be careful of nutritional deficiencies or unhealthy body composition changes.
I feel a lot more work and studies need to be done on intermittent fasting and exercise before it’s safe to say what works for everyone, especially the age group over 50. I personally cannot eat before I exercise. This is why I stress it is about the individual. Everyone and every body type is different. I strongly feel, for everyone, eating a full course meal is not beneficial before exercising. Some may need a little something to get them going. I also feel, for people who aren’t athletes, fueling up with food before a workout may be the best way to get the most fat-burning workout. Try a small pre-exercise snack that combines protein and carbohydrates. Half of a banana, with a spoonful of peanut butter, a hard-boiled egg, or a good protein shake, will do the trick. You don’t want to fill up, you just want to give your body a burst of energy to power your training session.
After you exercise, drink some water, but wait 60 to 90 minutes before eating. You’re trying to take advantage of your elevated metabolic rate after exercising, so if you can go an hour or an hour and a half without eating, you’ll maximize the fat-burning response.
This is all general advice and always based on the research and reading I’ve done. I will say again, I am not promoting exercising on an empty stomach. I truly feel this is very specific to the individual and the lifestyle of that individual.
Quotes:
“Your body will be around a lot longer than that expensive handbag. Invest in yourself.
“Healthy is an outfit that looks different on everyone.”
Susan Gazerro
