Training on an empty stomach, or “fasted workouts,” has become a popular trend among athletes. Some view it as an effective way to burn fat, while others warn of its potential risks to health and energy. So, is this type of exercise safe?
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The Idea Behind Fasted Workouts
The concept is that when the body lacks food, it will turn to stored fat for energy. This typically happens after long hours without eating—such as after a night’s sleep. For this reason, many people do cardio workouts early in the morning on an empty stomach.
Some research supports this idea, suggesting that fasted workouts may indeed help burn more fat. On the other hand, one study found that participants who ate breakfast before exercising burned more fat than those who didn’t. Eating beforehand also improves insulin sensitivity, which is beneficial for blood sugar control.
Is Exercising on an Empty Stomach Right for Everyone?
While the promise of burning more fat may sound appealing, fasted exercise is not ideal for everyone.
Low Energy: You may experience fatigue, dizziness, or nausea, especially if your blood sugar levels are too low.
Muscle Loss: Without enough carbohydrates for fuel, the body may start breaking down muscle tissue, which is undesirable—especially if you’re aiming to build muscle mass.
Tips for Safe Practice
Have a Light Snack: Avoid long or intense workouts on an empty stomach. Eat something small, like a slice of toast or a banana with peanut butter, to keep your energy up.
Start Slowly: If you want to try fasted workouts, begin with light to moderate activities like walking or yoga.
Listen to Your Body: Always monitor how your body responds, and stop if you feel dizzy or overly fatigued.
Prioritize Recovery: After exercising, make sure to eat a balanced meal containing protein and carbohydrates to support recovery.
The Bottom Line
Exercising on an empty stomach may benefit some individuals, but it isn’t the best choice for everyone. The suitability depends on your health goals and how your body responds.
