I never do empty stomach workouts of any kind namely because of the reason you listed. If I eat nothing before the workout, I have ZERO energy and I just don’t even wanna be there. I am in the military, so we have mandatory PT in the mornings, and I will usually eat an apple. I don’t really have any proteins readily available, but just that apple, some hot tea, and a piece of gum to chew on and I’m good to go! :) Thanks for the post, Joel.
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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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Thanks! This is a question I have been puzzling over for a good while. Nice to know that suffering is not required for excellent results!
Lately I have been drinking a BCAA mix, before/during my morning workout, then a whey shake after, is this still considered a empty stomach?
CPT Coates@ Tisa Yonts:
When I was a bit younger, I used to do empty stomach cardio five times a week and I felt weak for the rest of the day. From reading your blog I realize why an empty stomach not only hurts performance but also wears away muscle and makes you feel fatigued. I stopped doing empty stomach cardio about a month ago, and I have never felt better. I still exercise, but I don’t do long boring cardio on an empty stomach anymore.
Hi Joel,
When you say “research” it may be a good idea to quote the research. As a health and fitness profesional for over 35 years, currently teaching at university, I have research that suggests that you may be misleading us. Even looking at the American College of Sports Medicine guidelines for aerobic activity, it suggests that working at an level below 65% of HR VO2 max is the fat burning zone. I have done this for the last six months with a subject and we have stuck below the 60% threshold and the results are nearly 9.0 kg weight loss. So whether you have breakfast or not isn’t the issue here, it is the intensity. The second point which you know is that if working above 65% and you wish to engage in “interval training or High Intensity” work you first must build up to that, aerobic adaptation. I sure as heck don’t advise this level of intensity without a thorough foundation. Possibility of overtraining and falling sick is a reality. Love a healthy discussion so your innings.
Regards,
Kevin
I used to exercise on an empty stomach – especially first thing in the morning but now always have a pre-workout drink. Good to go after a few minutes.
Hi Joel. I used to work out with empty stomach because I thought it is better to do that. After reading your blog, I have a better idea and the right way of doing my morning workout. Thank you.
I have done this both ways over the years. for me .. i find a small snack allows me to work out far harder and gain more performance, especially when used with HIIT Cardio / weight training. i used to do slower speed cardio on empty stomach and had good results .. but with doing high intensity .. the higher the intensity the greater the burn and anaerobic effect as well. the only way to work out that hard is with a little fuel in the tank!
Hi Joel, well, I used to jog in the morning on an empty stomach for almost three months and to tell you the truth, I did not notice any change. These days, I take something fast and am engaged in a fast cardio and guess what, everyone has noticed! my clothes now fits better
The research is clear for those who stay current. Thanks for trying to keep everyone up to date.
However, it’s hard to get people to break old habits or old opinions. We humans are hardwired that way.
In a similar vein, A multi-millionaire can print a successful investment strategy in the Wall Street Journal and USA Today but less than 1% of the readers who trade will actually follow it, even if they have never made a consistent profit in their life.
Once I started looking at my pre, peri, and post workout supplementation, my personal results have taken off. Some people don’t believe me even though they have personally witnessed the rapid change in my appearance, fitness, and mood. They still think I’m hiding a secret.
So… Keep spreading the word Joel. Some of us are listening, and some of them are working it!
@ Joel Marion:
For Matt…
Yes, the study you referred to indicated no “negative” impact to fasting before a workout, or performance event. But that is not a causative relationship.
What Joel is referring to is what works BEST, not what affects you LEAST.
I don’t know about you or your circumstance or situation, but I for one am always on the alert for what works best with the least amount of effort.
There are many studies that show clearly, a causative relationship between positive results and proper pre, peri, and post workout nutrition (or supplementation).
For a definitive body of work, including most of the available research studies, look up the book Nutrient Timing on Amazon.
@ Joel Marion:
Hy Joel,
¿can I apply this recomendation (1 scoop of protein whey) even if my cardio in the morning (I also wake up at 6 a.m.) is based on a 30 minutes of cycling at a heart rate of 160 bpm (the medium)?
Thanks 4 your answer!!!
Al-Iksander
A few years ago an instructor in my cycling class asked us if we were eating before the workout. 95% of the riders said NO….we were quickly admonished and given pretty much the same “speech”. Ever since, I’m taking in the right kind of calories 30-45 minutes before working out. It’s all about the discipline of developing a habit, which included setting the alarm clock earlier. It was strange at first, but my body adapted.
Bottom line: it just makes sense, and PROGRESSIVE results don’t lie.
Hi Joel,
Thanks for clearing up things a little bit! I’d like to know what do you think about low intensity cardio on empity stomach! I’ve heard it from quite a few people that it actually helps you to burn fat!
Do you think it would be more usefull to consume some scoops of protein before doing something like that? And where do we draw the line on intensity/frequency on doing this kind of strategic aproach?
Cheers from Brazil!
Okay, so empty stomach cardio… Yes, I do it. Mostly because I have found that food giggling around in my stomach while I’m running at 5:00am is quite uncomfortable and makes me very burpy. I have tried to do things like eat 1 hard boiled egg before – all I do is burp up sulfur; drink a small glass of milk; drink a small glass of chocolate milk; eat 1/2 a Raw Revolution Bar. The 1/2 Raw Revolution Bar seems to be the least bothersome, but they all seem to give me issues. If anyone has a suggestion as to what I can eat that won’t cause that, I’d be open to it. I do understand the benefit, it just hasn’t been practical. Another issue is probably that I don’t have any time to wait for something to digest. If I don’t do my run or other workout at 5:00am, I don’t do it – period. If I get up any earlier, I will be sleep deprived. If I wait any longer, I won’t have time to do my workout before I have to get ready for work. The schedule I have seems to be the only one that brings consistency, and can fit into my life. By the time I’m done with work, I might have enough energy to go for a walk, but run, spring workout, or weights – no way.
I had this surgery in my intestine twice. Can I still do crunch or any other abdominal exercise? Because, honestly, this belly fat start driving me crazy
I tried to do my work out on an empty stomach…. not only did I not finish my session,, but I thought I was going to vomit! and/or pass out..
lol.. my trainer was not impressed that i hadnt eaten!
I have had success doing morning cardio in a fasted state. But I’ve been reading more & more about at least having a scoop of protein 1st thg in the am. I am going to give it a shot for a while.
Graigg
@ Joel Marion:
Thanks. Actually, your advice is what I do exactly. I first learned about this approach from the four hour body. I take a protein shake 20 minutes before I work out. INCLUDING Nitrous Oxide.
The army trains you empty stomach when I was in the military our drill seargent
would have us exercise at 5am and eat at 7 or 6am. Now Im lucky if I get a chance to exercise.
no way…I always have an orange and cheese stick an hour before cardio or a yummy green juice
@ Bob Roper:
Hey, I do oil pulling but I’ve never read anything about it promoting fat loss! Have you got a link?
I have exactly the same problem!
I know so many people, personal trainers included, who recommend fasting workouts (low intensity) first thing in the am. I’m confused.
Joel,
I’ve experimented in the past with doing cardio first thing in the morning on an empty stomach vs in the afternoon two hours after a meal. I found that I stayed leaner (11% bf) doing cardio in the morning on an empty stomach five to six days a week. I preferred to do Mentzer style weight workouts in the afternoon, three times a week. Cheat days on Sunday. However, fast forward 15 years to now and I’m struggling with this. I just started your cheat your way thin program. I’m at 28% bf (ugh!) and doing the 20 min HIT instead of long and slow cardio. Doing it on an empty stomach out of habit. Will keep you posted on my results.
Jill
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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...