Just think; those guys in the military getting up every morning (I was one of them for 20 years) and doing ~1.5 hours of training on empty stomachs. Like you said Joel, old style thinking, and yes it does work, but it could be much better.
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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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All the previous comments just go to show that everybody’s different and what matters is finding a routine that suits YOU regardless of the studies!
Hi Joel, Thanks for that ‘cos I’ve been VERY confused !! My PT insists I eat before ANY workout and suggests the same as you in terms of content. I always do and definitely work out much better when I’ve eaten. If I do anything without something in my stomach I start to flag half way through and can’t give it my best. Good to hear great advice coming from you as well ! Vikie
Empty stomach! I feel like I notice the “food” in my stomach too much when running/lifting weights in the early AM. Plus, the thought of a great breakfast makes me workout harder :) I think it comes down to personal preference and how your body feels.
Hi…..I eat a fruit-Mostly a small banana, half a cup of Black coffee and 3 pre- soaked almonds. Am i on the right track?
I do eat before my workout for the same reason energy and I feel like a champ !
You know what i hate about the fitness industry?
Someone will claim one thing and then someone else will claim something that contradicts it.
It always seems to be backed up by ‘studies’. So these studies are giving different results?
The only conclusion I can come to is that everyone is different, and different things work for different people.
Well, I have read some research about this topic and of course I concur with you, there’s nothing worst than working out without having eating anything! When your body has the habit of eating breakfast first thing in the morning and you try not to, the body responds sending signals of pretty high levels of hungry!
Thanks for leaving this topic even more clear.
Cheers!
I agree, caffeine is a stimulant, and I had several more or less fasted workouts, fuelled with caffeine or some other stimulants. My intensity levels did not depend on whether I ate or not, I could have a great workout without eating. For me, it’s much more related to sufficient rest, and caffeine helps me being more alert and really put all effort into it.
Joel,
I guess my question is what research? You stated research has shown or several studies have shown, but never sited your sources. I know you do a lot of research so I am not questioning your conclusions. I’m just wondering what your sources are so we can check them ourselves.
Joel,
Thanks for sharing this. I have tried empty stomach training and wondered why I could not work out properly. Now I know!!!
Thanks for the heads-up.
Eating within 3 hours of high impact cardio makes me nauseous and sometimes worse … My happy balance is to only drink water in the 3 hours before I do my cardio, and eating a banana 30 minutes before my workout. For some reason this doesn’t upset my stomach at all, and gives me the energy I need to finish strong. I follow up with a protein snack as soon as my workout is over.
Recent research has come out showing that the % of fat burned during resistance training is GREATER in the absence of a meal. As far as cardio goes, I have always lost more weight more quickly when on an empty stomach. I agree with your performance concept. I believe it depends on what your physiology is accustomed to and the circumstances and limitations surrrounding your work outs. As many have said, it’s fought to eat at 3 or 4 AM!
Straight cardio on an empty has always worked for me! And the cardio that I am talking about is running, biking and the like. And for about 30 minutes. If I am doing moring circuits with weights or actually weightlifting in the morning, I have to eat! My work out will actually suffer if I don’t.
I wouldn’t do a weights session without any kind of fuel. Your “Metabolic resistance Training” suggests a lot of weight work which will of course rapidly depleat your Glycogen stores, and will need fueling up beforehand. However, as I read recently that you burn more “FAT calories” doing low-intensity CV, I complete around a 5K run first thing in the morning on an empty stomach, not at a particularly fast pace. This seems to work for me.
Hi Joel,
I have always wondered about working out on an empty stomach, I do it almost every day as I get up before 5 to get my resistance training in before I head to work (ususally do cardio after work), I can not really imagine myself getting up any earlier so that I can eat first, I usually have a great workout and feel very energized once I get going (getting up is sometimes hard but i am always glad I did)……what would you suggest, does it really matter as long as I am feeling great……I am a vegan.. …One thing I have done if I am really feeling sluggish is to eat a date and some coconut oil is this enough?
Thank you
Janet
@ Sue Heintze:
On the contrary, I find that I perform a lot better 1st thing in the morning both with cardio and weight training as my workout starts @ 4:30 am or 5:00 am. I have tried eating before my workout only to find that it makes me nauseated/ lightheaded and sometimes sleepy. However, I do try to have protein and complex carbs ½-1 hr after workout
The folks I know who work out in the early morning love it and talk like that is the only time to work out, but I have never enjoyed working out at that time of day. My energy level is typically not very high whether I have eaten or not. I have always preferred late afternoon when I feel pumped up and ready to go. I try to eat a small protein and carb meal an hour or so before I work out and have a protein shake immediately after if I am lifting weights whether it is metabolic training or hypertrophy. I am not as vigilant about eating before and after cardio workouts.
You are so right. The big picture is you are going to eat anyway – before or after the workout. When I do cardio on empty – I crash – it’s torture – I ask myself why am I doing this to my body – I get a headache and need to eat and lay down. Then I feel like a failure. Listen to your body. Something light and balanced increases my stamina and then I have a great workout and feel great all day. If I have to recuperate after a work out because I didn’t fuel myself before starting my day – it’s not worth it. A couple of percent in the fat burning rate in a “research study” doesn’t justify what happens to me when I implement the suggestion. Take what you like from the fitness magazines and ignore the rest.
Joel,
Great information. I was a no eat before workout guy. The other day my wife said I looked sick at the completion of my workout. Thinking about it I also didn’t feel real peppy either. I am going to try the whey before workouts. If that doesn’t do it, I’ll add an apple or other fruit. Thanks for the tip!
I had been working out on an empty stomach for a few months as I rush to take the kids to school and then I go to the gym, however I didn’t feel bad at all, but I did feel very hungry after the workout. I had my assessment at the gym a couple of days ago and realized that I had lost no BF% and I lost lean mass, so all the hard work for nothing. That is when I realized that I wasn’t eating enough proteins and that I have to have breakfast before a workout. So great information, I wish I knew it a few weeks earlier, instead of killing myself at the gym for no results because of my bad and under nutrition meals.
Thanks.
Other experts, whom I also respect :-) — namely, Ori Hofmekler– talk about “train hungry”. Not “fasting” — but “undereating”. In his case, it’s
predicated on have a big night meal.
If you know his work (Warrior Diet, Controlled Fatigue Training, etc.) I’d
love to see your expert response. If you don’t know his work, might be worth a skim. He’s been at it for a while, good results, great scientific referencing in his writing.
Thanks for blog, Joel.
My workout practice whether it’s Cardio or Weight Training is to go hit the gym right after I roll out of bed in the AM. That means I am always doing empty stomach training. I have been following the XFLD program and am currently in Cycle #4 day #1. I do find the PM workout this day, as well and the AM workout the following day to be my best workouts. I seem to have energy, even after I finish the training. But the AM training after the fast day (day 3) I struggle to get through and/or find the energy to do the work. Maybe I should have my Carbs and breakfast BEFORE my day #3 AM workout instead of after. It seems to make sense to me that training is better when energy reserves are at their peak vs. when not, but again I am interested in continued fat loss, so not really 100% sure what is the right way. What I do know is that what I am doing is working and I believe if I can continue to stick with it, and push as hard as I can no matter what I’m feeling physically, it benefits me in the long run.
For years I’ve pretty much worked out on an empty stomach, with the exception of perhaps drinking some water. My reason had nothing to do with tapping “directly in to fat stores,” but to avoid getting nauseous. There have been too many times when I ate/drank something before working out only to have to stop and go “hug the toilet” because of the nausea. Am I alone in this? I’m curious if anyone else experiences the same problem.
I thought the information was critical!! Whoever started the thing about not eating before a workout, does not understand the need for stick to it fuel!! A lot of people hold with very outdated “misinformation”! Breakfast ( for those who hit the gym early) is the most important meal of the day!!! Skip any meal you want, but always have breakfast, it is the fuel for beginning your total workout called, LIFE!!!!
Suzanna
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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...