I had been doing morning fasted cardio but not anymore! It makes TOTAL sense to eat a little first and maintain energy needed to sustain cardio rather than be a complete mess trying to just finish 20 minutes without passing out. Good advice, thanks so much for this post!!
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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 Agree and it makes 100% sense what your article states. The type of Cardio that I do fasted is more like a brisk walk for 30 minutes or so first thing in the morning. Definitely not high intensity and no weights involved. I would crash very quickly if I attempted to do much more while fasted. I also save fasting Cardio for plateaus or when I’m down to those last couple bits of fat.
Great article and thank you for sharing.
Finally! This makes great sense, I have become tired of hearing(reading) about working out w/o eating first it always seemed to me that that would make your body want to start fat even more. Thanks for the validation.
Hi Joel, I do 3 to 4 cardio sessions per week and 2 resistance training workouts in the morning, and a further 2 resistance training workouts in the evening. With the morning sessions I have found that both my concentration and performance is noticeably improved if I have a light protein based snack such as whey beforehand. However if I eat a larger carbohydrate based breakfast beforehand I feel sluggish and lazy unless I wait 2.5 to 3 hours prior to working out. Interestingly if I eat a carbohydrate breakfast before working out in the morning I feel compelled to eat significantly more during the day, and especially have difficulty avoiding sugar and processed carbs. Any thoughts?
I feel for you, all that hard work and not getting the results you hoped. It’s frustrating. Hang in there – maybe Joel’s cheat your way thin program will be that plateau breaker. That is my hope as well! Good luck to you.@Michael Powell –
Im 50/50 on this… i can see why lacking energy from food can lead to less energetic workouts but didnt our ancestors (cavemen) wake up to the prospect of having to hunt for food? ie. fasted state cardio. isn’t that how our bodies are designed function?
Both make sense to me. Personally i would struggle to eat upon waking and then train 30-60 minutes later… but have more energy and focus later in the day. So i guess its personal preference and what works best for you
What I heard was doing only cardio on empty stomach, e.g. jogging without breakfast first thing in the morning. I kind of felt slimmer at the waist line, though it may be psychological though. This article will reenforce the truth and I will stop upholding the “burning fat faster on empty stomach” theory eventually.
I never train weights on an empty stomach, but quite often I do my cardio on an empty stomach. I will have a glass of water with lemon juice (or green tea) when I wake and hit the bike.
Ive been training for about 3 years and i gotta say my training section never fales on an empty stomach. Day or night. But everybody is different.
Also the info is muchly appreciated. Thanx
I used to do cardio on an empty stomach back in the day several years ago. Now I always try to get a little something in my stomach before doing cardio. I currently do three weight training sessions per week and two cardio sessions. On my cardio days I generally get up around 5:00 and I’m at the gym by 5:45 or so. I don’t have a big meal, usually just a half or full scoop of whey protein with a serving of BCAA powder mixed in. I go from the gym straight to work where I will have a meal when I get to work between 7:30 and 8:00. So if I don’t get something in my stomach after I get up and before going to the gym I would be up for between 2 1/2 to 3 hours before eating anything which is way to long for me. I think my cardio sessions are better by eating a little bit before hand because I am not starving and feeling my stomach growl the whole time.
I like to do wieghts or cardio about 1hr to 1 1/2 hrs after a snack. Seem to have more energy,especially if I have some protein.
I am useless with out a meal inside me. I have seen it in running mags saying that at least one run a week should be done on an empty stomach. But if I tried I ended up walking home. I usually get to the gym at 10am so I always have a small snack, often sitting in the carpark. If I don’t I soon feel sick and have very heavy limbs.
So I am glad it is all nothing but a myth.
Joel, it makes sense to eat “something” to get yourself going. Don’t know about the supplements, or anything that would load you down, but say yoghurt with cottage cheese and fresh fruit what might qualify for a smoothie, If I understand the correct food values, its a low carb that provides a spurt of energy with some protein to provide some strength to last out the cardio. A way to prime the pump, as it were.
When reading this was just having black coffee, green tea and some water while preparing for some overnight fasted cardio! ha thanks for that
Great insight – I agree, doing workouts on an empty stomach is too distracting and hard. However, I find that having a stomach that is too full can also keep me from doing a good workout – especially when it comes to cardio workouts.
Hi Joel!
I see your point in recommending people to eat something before workout to improve their performance during workout – but I would not go as far as to recommend complex carbohydrates and protein as PRE-workout nutrition.
Why would you want to consume protein BEFORE a workout? The body does not have a higher protein turnover before workout, only afterwards, for regenerative reasons. Carbohydrates would be the right thing to ingest before a workout, but I recommend simple carbohydrates (fruit) instead of complex carbohydrates. They are a lot easier to digest and do not draw the power off the workout.
As for working out on empty stomach, I can absolutely and wholeheartedly recommend it (and thereby swim against the stream). I never feel better than on empty stomach, as my whole body is aggressive and tuned for energy output rather than occupied with digestion, which is the absolute opposite of what I’d like to achieve. Feeling nauseous is probably a symptom of change, but in the long run, working out on emtpy stomach works out just fine.
But this is a tough question between the high- and low-frequency-feeders. I admit being one of the latter and feel better doing so.
Regards,
Simon
@karen –
or you can eat a grannola bar. maybe a powerbar. thats what i do , and it seems to be ok.
Hi – what if I am on a low carb day – what must I eat?
hi joel, yep that’s what i read to, that cardio first thing when you get up is supposed to be good, well i tried it a couple of times and i just could barely get myself going, let alone keep myself going. i gave it few tries and it just was’nt for me and it didn’t work. i do better after i eat something and then let it digest and then go work out. thanks dennis
Michael–to lose weight:
1. Start counting your calories–80% of results
2. Start resistance training (weights)–15% of results
3. stop the cardio LIE! (low intensity exercise). Do sprint training instead.
I have lost 80 pounds (yes-eighty) but realise it is mostly calories in that makes people fat.
I think it’s more psychological than of practical benefit to have a meal before working out early in the morning. The rise in blood sugar pumps your adrenaline up to think you have more energy. This positive mental response is important for intensity because a large part of it is mind-muscle connection. However, you body has plenty of stored glycogen to use to get through a workout. If you have a glass of water (and sure, have some whey), you should be set to go and have enough energy to get a cardio workout in
Sure, if you’re going to go heavy on the weights, have something to eat or else your body will go into a catabolic zone real fast. However, if you’re just doing cardio, you’ll find that your energy levels go up after a few minutes as your body starts mobilizing fat stores and tapping into glycogen…you just have to ‘wake’ your body up…
As for more energy during your workout…sure, you’ll have it. However, the extra calories beforehand will cancel out the extra calories you burn during your workout (unless, once again, you’re going for muscle work and growth…then eat before).
In the end, do what works best for you
I have trained for over three decades without eating prior, and never suffered any issues from doing so. Being the energy used is from the night prior I am able to push as hard and as long as needed, void of any detrimental effects.
I generally always train on an empty stomach. It just works for me, if I do eat something before a workout, I will give it half an hour or so before I do anything but it always repeats on me and is very unpleasant.
There is proven fact clinical research that proves empty stpmach cardio burns more fat. I have always dont cardio this way and it works.
“A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state.”
Hi Joel, I usually do my HIIT – Empty Stomach. But your logic does sounds good, let me try it, will keep you posted of results.
Best Regards,
Sumeet
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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...