Hi Joel
Will defnitely be changing the way I do things from now on. I always thought that it was best to do the morning stuff on an empty stomach… but man some days i have problems getting home without eating a seagull or two (i live by the beach).
things will be changing here i can say.
Michael
Over the weekend I hit the gym with my buddy Mikey for a morning cardio workout.
Now, I say “cardio”, but really it was a metabolic resistance training session.
If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.
So we’re about 10 minutes into the workout and Mikey looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.
“I didn’t eat anything for breakfast.”
Me: Why the heck not?
“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”
Uh oh.
Perhaps you’re still believing this old myth just like good ol’ Mikey, so allow me to take a moment to dispel it.
The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.
Seems to make sense, but research has proven this to be wrong.
Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.
In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.
How can this be?
The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and Mikey was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.
And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories–period.
The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.
Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.
So I’ll leave you with some practical recommendations:
At the very minimum, have a couple scoops of whey before any morning “cardio” workout.
That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.
Give it about a half hour to begin digesting and then hit your workout.
Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.
Don’t be like my friend Mikey and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties (figuratively speaking) and then dominate your workout!
Alright, now it’s comment time:
I want to know: Do you still do empty stomach cardio? Will you give it up based on this post? Do you notice your performance suffers?
Or maybe you do REALLY well with empty stomach cardio.
Either way, let me know your thoughts and experiences in the comments section below!
Chat with you below!
Your friend,
Joel
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I train first thing in the morning so don’t have breakfast first and haven’t noticed it affects my performance in any way (although I did struggle through the XFLD Shake day workouts after 36 hours of fasting beforehand!). To the contrary if I eat first (on the weekends, for instance) I find exercising uncomfortable.
So here’s the thing. I’ve noticed some people have really hard stomachs, meaning that when they eat, they can digest it easily and it even tightens their core, like me actually. I can perform better after having eaten something
On the flip side, some people are very nauseaus and if they eat something they will throw it out. Also, some people need that energy in the morning to go do some cardio because after they have breakfast (and it sometimes happens to me) they just feel lazy to go workout, and rather they just get it done with in the morning and then take a shower and eat. It all depends on the person because everybody is different.
Hey Joel,
What’s the difference btw doing cardio on an empty stomach and working out hard when you have fasted the whole day? Even though I take the BCAA’s I still don’t have the same energy to workout and I’m starving a couple hrs after the workout which makes it really difficult on the fast day. i love the program so far and am having very good results but my body is not able to handle eating nothing for 24 hrs espeically when I work out. Any suggestions?
Thanks,
Michael
@ Simon: I have to work out first thing in the AM before eating also – otherwise the food keeps “coming back” on me (even if I only eat a small amount). Has always been that way even when I was rowing competitively in college and working HARD.
it all depends on workout and timing…before an intense weight workout a small meal def. amps performance..however prior to low to medium cardio session an empty stomach is key…trust me on this one..High intensity EAT..low intensity to med. NO EAT!!! easy
What about when you exercise on an empty stomach on XFLD’s fast day?
I think you are right, providing that one is in good condition. You hear of people dying every year shoveling snow, if you live in the snowbelt. The reason is not just that they may not be used to exercise, although that may be the answer for some, it is because they all do it after they have eaten dinner and the body’s heart and oxygen are working to digest the food as well as expend the energy for the exertion involved in shoveling the snow. They think they are still young and in shape and can do anything in the short term. Well, the heart is working in overload digesting and shoveling snow and if unaccustomed to this, it can be deadly, especially when combined by the cold temperature.
it’s best if you do cardio with empty stomach…. early morning!
eat 30 mins before, if on weight training days!
if you do cardio on afternoon or night obcourse you have to eat before, but early morning after wake up, i dont think so!
I am 58 and mix my workout routine a lot. Cardio is cardio – the boring type. No food before workout and there is no problem – in fact there is no intake for at least 3-4 hours afterwards. Resistance cardio (with weights or body weight) needs intake as when you get to the 400 plus rep at the 30 minute mark you are digging deep and you need the energy source. I only do heavy weights once a week and find a pre and immediate post workout meal essential for recovery. We are all different and when we push hard we have to listen to what our bodies are telling us. Joel, this is personally an issue with me – when referring to studies it will carry more weight when stipulating who and on who these were conducted. A most interesting comment which is thought provoking!
Empty stomach cardio or weight training is the only way for me, like others I’m up at 4:30am and training by 5am, no way I could digest anything, it has never affected my performance and I’ve competed in bodybuilding contests, competitive cycling races, triathlons and half marathons, always on an empty stomach apart from supplements on longer rides or races, and a strong black coffee with NO sugar before I start… works for me.
I haven’t competed in bodybuilding comps for 3 years and still have a six-pack and am always lean and hard, I’ve always believed, when you eat the blood in your system is diverted to perform digestion therefore taking it away from the muscles to drive exercise. In my heyday of training for bodybuilding comps I would get up at 2am for a protein shake, go back to bed, then train at 5:30am and quite honestly, it made no difference to my training performance.
DAMN I’m such an idiot. And I’d wondered why I hadn’t lost any weight in recent weeks. Thanks for the heads up. I only drank a cup of black coffee prior to my workouts and never ate a thing once I got out of bed for the day. Now I know that will never happen again.
Cheers again. Always the informative person you are.
Fabian.
This is my 1st blog
I find both morning and night i need to eat proir to training.
I did do the morning session thing for a while without eat but felt like I was going to pass out and never got through all my routine.
it doen’t matter if it is cardio or weight’s or both, fuel the machine.
bad fuel in bad results.
I’ve always wondered about this! I have noticed toward the end of cardio workouts that I lose steam if I don’t eat. I like to work out in the morning and don’t like to eat in the morning so it seemed like a good fit. But I will try drinking one of my green smoothies beforehand and see what happens.
Thanks Joel!
I have always trained on an empty stomach..(Mornings) I get up at 4.30am and I have a cuppa (tea) before I go for my run, weights etc… I have tried eating but I feel sluggish and “heavy” … I have trained this way for more than 20yrs and I have never had a training or a weight problem ?? I certainly wouldn’t have time to eat before I train in the mornings and how I see it is better to train than do nothing at all … oh and by the way I always only ever train in the mornings …. I never ate breakfast even as a kid !! but I tend to eat at between 9am – 10am then again at 1ish and then again at 3ish (something lite) and thats it till the next morning usually .. I do however drink lots (not alcohol) I have no health or weight problems so I am figuring that my body is “happy” with what I do :)
I have always trained on an empty stomach..(Mornings) I get up at 4.30am and I have a cuppa (tea) before I go for my run, weights etc… I have tried eating but I feel sluggish and “heavy” … I have trained this way for more than 20yrs and I have never had a training or a weight problem ?? I certainly wouldn’t have time to eat before I train in the mornings and how I see it is better to train than do nothing at all … oh and by the way I always only ever train in the mornings …. I never ate breakfast even as a kid !! but I tend to eat at between 9am – 10am then again at 1ish and then again at 3ish (something lite) and thats it till the next morning usually .. I do however drink lots (not alcohol) I have no health or weight problems so I am figuring that my body is “happy” with what I do :)
I’ve been where your friend was. I’ve since learned that eating a banana with a glass of milk does me fine about an hour before any of my “cardio” workouts. If I’m going to have one of my “heavy” lifting days I just have a small protein shake and I’m good to go.
Thanks for reminding everyone how much performance matters!
I usually exercise after work (which means 1 or 2 in the morning)… and if I try to do it without something in my system, I peter out quickly. The times I tried to do it in the morning I learned very quickly to make sure I had eaten something light first, or my blood sugar would drop and so would I. Not a fun experience (and scares the hell out of people around you as well).
Hi, I guess I see the reason in working out with food in your stomach, but in the summer time I like to go for a run before going to the gym. I have to get up very early and to eat and give it 30 minutes, that is just too much.
I take an oatmeal cookie and run with it… I get up around 6, run for an hour, get home when my hubby wakes up and then drive to the gym for weights and stuff, after having breakfast with him. I never feel weak or sick, I read in Runners (a magazine) that running on an empty stomach is done more, around the world. Even marathons… ( I am not planning a marathon)
What do you think, will I live? :P
I would like to see the details of the studies you are referring to.
got to at least say im not convinced-fatburning-is different than an intense cardio workout as your heartrate is lower than what a normal cardio goes by- age weight ratio etc. seems way out but it does work as i have in the past had good results from wakin up getting a quart of water and hitting my eliptical first thing for 30-40 minutes at a reduced heartrate
I used to work at sears selling treadmills and actually tried a recomendation from the manufacturer on a machine i had bought instead of a treadmill 5 days a week did the trick pretty good
i think I need to do that again now because it sure dont look like Ive been doing much of anything lately xcept giving advise and not using my own on me
I usually eat before a workout and feel great. But I’ve been hearing about this argument for a while and am wondering where exactly this so called “proof” is coming from. Not to question your credibility Joel, I’d just like to read the report for myself.
coffee and a little bit of protein is for me. Seems to work out, I don’t feel like I am crashing my workout.
Hi from Tokyo,
I do eat something before working out,,, now. Learnt it the hard way. I am not a diabetic, and never had any issues with my blood sugar, and until some years back I used to do my workouts with an empty-stomach. However, I had some hypoglycemic (Hope I’m spelling it right) episodes similar to those that people with diabetes have. Weakness, sweatness, trembling and so on.. Started eating half a sandwich or half of onigiri (rice ball) before my workouts, and voila, hyploglycemic episodes disappered. May be my case was extreme, but I do add to the plan of, and recommend, eating something light 1-1 1/2 hours before training.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...