{"id":23473,"date":"2019-10-22T11:14:40","date_gmt":"2019-10-22T15:14:40","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=23473"},"modified":"2019-10-23T13:29:46","modified_gmt":"2019-10-23T17:29:46","slug":"eat-before-workout","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/","title":{"rendered":"Is It OK To Work Out On An Empty Stomach?"},"content":{"rendered":"<p>Fasted workouts, in which you exercise on an empty stomach (usually first thing in the morning before breakfast) have long been a controversial topic among fitness experts.<\/p>\n<p>While a fasted jog may not sound so bad, a heavy lifting session sans fuel might seem downright awful. And what about your gains? Here, experts weigh in on whether working out on an empty tank is a good idea.<\/p>\n<h2><b>Why Skip The Pre-Workout Fuel In The First Place?<\/b><\/h2>\n<p>Many people who exercise fasted do it hoping they\u2019ll burn more calories from fat during their workout. The idea: Without a hefty supply of carbohydrates (as muscle glycogen or blood sugar) for energy, the body turns to fat stores. Over time, this promotes greater fat loss. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Some research suggests the theory holds water: A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27609363\" target=\"_blank\" rel=\"noopener noreferrer\">2016 review in the <i>British Journal of Nutrition<\/i><\/a><i>, <\/i>for example,<i> <\/i>found that people who exercised fasted burned more energy from fat during their workout than people who ate beforehand. Similarly, <a href=\"https:\/\/www.hindawi.com\/journals\/jnme\/2016\/1984198\/\" target=\"_blank\" rel=\"noopener noreferrer\">a 2016 <em>Journal of Nutrition and Metabolism<\/em> study<\/a> found that men who performed 60 minutes of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/fasted-cardio\/\" target=\"_blank\" rel=\"noopener noreferrer\">fasted cardio<\/a> not only burned more fat during exercise, but<i> <\/i>also ate fewer calories later in the day than men who had breakfast before their workout.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/fat-burning-zone\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is The &#8216;Fat-Burning Zone&#8217; A Sham?<\/a><\/strong><\/p>\n<p>Just how much of a difference this makes, though, is up for debate. A <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-014-0054-7\" target=\"_blank\" rel=\"noopener noreferrer\">2014 study published in the <em>Journal of the International Society of Sports Nutrition<\/em><\/a> found no difference in the weight lost by fasted exercisers and non-fasted exercisers after a month of either well-fueled or fuel-free workouts.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b>The Case For Eating Before Your Workouts<\/b><\/h2>\n<p>In addition to having a lackluster effect on fat loss, fasted workouts may ultimately work against your fitness.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>First of all, many people struggle to get through a sweat without any fuel in their bodies. \u201cIf you haven\u2019t eaten for several hours, you may not have as much energy to get through your workout,\u201d says New York City-based dietitian and wellness coach Alissa Rumsey, M.S., R.D.,C.S.C.S. \u201cThis is especially the case if you\u2019re doing a long or intense workout.\u201d<\/p>\n<p>Eating beforehand may cause you to burn slightly less fat during your workout, but it will make you <i>feel<\/i> better\u2014and ultimately help you reap greater benefits from your workout. \u201cIf you\u2019re able to move a little faster and have a little more bounce in your step, you\u2019re going to burn more calories than you would if you were really dragging,\u201d says board-certified specialist in sports dietetics, <a href=\"https:\/\/www.racesmart.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Susan Kitchen<\/a>, R.D., M.P.H.<\/p>\n<p>In the end, that means more fat loss. Remember that <i>Journal of the International Society of Sports Nutrition<\/i> study? It\u2019s not the only one to suggest that fasted cardio doesn\u2019t give you a leg up on weight loss.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>In fact, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23723099\" target=\"_blank\" rel=\"noopener noreferrer\">a study of overweight and obese women<\/a> found that both fasted and \u2018fed\u2019 participants lost similar amounts of fat after a six-week <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener noreferrer\">high-intensity interval training<\/a> (HIIT) program. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25429252\" target=\"_blank\" rel=\"noopener noreferrer\">Another study<\/a> found similar results in women who swapped HIIT for an hour of steady-state aerobic exercise.<\/p>\n<p>Plus, if you\u2019re training for a race or competition, exercising fasted limits how well you adapt to your workouts. \u201cIf the goal of the workout is to break the body down so that you adapt and become fitter from that effort, then you have to give your body something to work with,\u201d says Kitchen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Not to mention, if you go long and\/or hard enough, your body may start breaking down muscle tissue to use its proteins for fuel. \u201cWhen you break down muscle, you don&#8217;t maximize your training adaptation,\u201d Kitchen adds. In fact, you literally prevent the gains you\u2019re working for.<\/p>\n<h2><b>To Fuel Or Not To Fuel<\/b><\/h2>\n<p>Ultimately, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/pre-workout-snacks\/\" target=\"_blank\" rel=\"noopener noreferrer\">pre-workout nutrition<\/a> is really individual. \u201cSome people find they get through a workout fine without anything in their stomach,&#8221; Rumsey says. &#8220;Others, though, find that their workout suffers if it\u2019s been more than a couple of hours since they\u2019ve eaten.&#8221;<\/p>\n<p>Your ideal workout fuel (or lack thereof) depends on your preferences, schedule, and the type of workout you\u2019re doing.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>If you\u2019re doing a lower-intensity workout that\u2019ll last less than an hour, don\u2019t stress about squeezing in a pre-workout snack or meal. \u201cIf you\u2019re going for a light jog or getting on the elliptical for 30 minutes, eating beforehand is not as important, because those activities don\u2019t require as much fuel,\u201d explains New York-based sports nutritionist <a href=\"http:\/\/nutritionconditioning.net\/\" target=\"_blank\" rel=\"noopener noreferrer\">Heidi Skolnik<\/a>, M.S., C.D.N., F.A.C.S.M.<\/p>\n<p>Otherwise, going into your workouts with some fuel in your stomach is a good idea.<\/p>\n<h3><strong>What To Eat Before A Workout<\/strong><\/h3>\n<p>The longer (think 60 minutes plus) and more intense (think CrossFit\u00ae) your workout, the more you\u2019ll benefit from eating beforehand. Even just a snack makes a difference.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-build-muscle-and-shed-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Build Muscle And Lose Fat At The Same Time<\/a><\/strong><\/p>\n<p>Kitchen recommends fueling cardio with quick-digesting simple carbs (like a banana) instead of slower-digesting complex carbs (like oatmeal). A few go-to\u2019s: applesauce or half a frozen waffle drizzled with pure maple syrup or honey.<\/p>\n<p>If your workout involves a strength component, add 20 grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> to your pre-workout snack, Kitchen says. (This will\u00a0help offset any muscle breakdown.) A cup of Greek yogurt or easy-to-digest <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a> usually gets the job done.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Whatever workout you\u2019re heading into, experiment with your pre-workout fuel to figure out what works best for you.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a>\u00a0today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasted workouts, in which you exercise on an empty stomach (usually first thing in the morning before breakfast) have long been a controversial topic among fitness experts. While a fasted jog may not sound so bad, a heavy lifting session sans fuel might seem downright awful. And what about your gains? Here, experts weigh in<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/\">Read More <span class=\"screen-reader-text\">Is It OK To Work Out On An Empty Stomach?<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":23477,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,9],"tags":[],"class_list":["post-23473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is It OK To Work Out On An Empty Stomach? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"How much does your pre-workout fuel affect your workouts? 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Here, experts weigh in on whether exercising on an empty tank is a good idea.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-22T15:14:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-10-23T17:29:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/young-man-making-protein-shake-before-training-picture-id1094095844.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lauren Bedosky\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lauren Bedosky\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/\"},\"author\":{\"name\":\"Lauren Bedosky\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/fd1ea36af17744229bf7c1b75d027b91\"},\"headline\":\"Is It OK To Work Out On An Empty Stomach?\",\"datePublished\":\"2019-10-22T15:14:40+00:00\",\"dateModified\":\"2019-10-23T17:29:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/\"},\"wordCount\":953,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/young-man-making-protein-shake-before-training-picture-id1094095844.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Fitness\",\"Nutrition\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/\",\"name\":\"Is It OK To Work Out On An Empty Stomach? | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-before-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/young-man-making-protein-shake-before-training-picture-id1094095844.jpg?fit=1480%2C614&ssl=1\",\"datePublished\":\"2019-10-22T15:14:40+00:00\",\"dateModified\":\"2019-10-23T17:29:46+00:00\",\"description\":\"How much does your pre-workout fuel affect your workouts? 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