Should you exercise on an empty stomach?
Exercising on an empty stomach, also known as “fasted” training, is a controversial topic in the fitness and health communities. Many believe that exercising on an empty stomach will help burn fat more effectively, while others are concerned that it can be harmful to your health, especially for those with certain health conditions.
Exercising on an empty stomach and fat burning
One of the most common reasons people choose to exercise on an empty stomach is to increase their ability to burn fat, especially visceral fat. According to research published in the Journal of Physiology, when the body does not have carbohydrates from food available to use as an energy source, it will switch to using stored fat tissue for energy. This research has demonstrated that exercising in a fasted state can increase the rate of fat oxidation, thereby helping to reduce body fat more effectively in a short period of time.
However, this does not mean that exercising on an empty stomach is always optimal. Another study from the American Journal of Clinical Nutrition found that although exercising on an empty stomach may burn more fat, in the long run, it can reduce the ability to exercise at high intensity and reduce the effectiveness of muscle-building exercises. When the body lacks energy from food, the ability to sustain high exercise intensity is reduced, which can reduce the overall effectiveness of weight loss and health improvement.
Exercising on an empty stomach and its effects on health
Exercising on an empty stomach may not be appropriate for everyone, especially those with health conditions such as hypoglycemia, diabetes, or heart disease. According to the World Health Organization, exercising on an empty stomach can cause a lack of energy for the body, leading to dizziness, fatigue, or even fainting, especially during high-intensity exercise. For people with diabetes, exercising on an empty stomach can cause blood sugar levels to drop too low, causing dangerous symptoms of hypoglycemia.
What should I eat before exercising?
If you decide to exercise in the morning or on an empty stomach, experts recommend eating a light, easily digestible meal before your workout, such as a banana or a handful of almonds, to fuel your body without weighing you down. Exercisers should avoid eating foods high in fat or heavy in protein before a workout, as these can leave the body feeling tired and difficult to digest during the workout.
