Thanks for this article Joel, I am hungry when I get up, and sometimes I wake up because I’m hungry. My body needs to eat first thing or I am a useless in my workout. My clients seem to feel this way too, so I encourage them to eat before their training session to get the most out of it. Thanks!
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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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689 comments - add yours
Gustavo, Said it well with Mind -Frame- one goes into-/-out of workout with.
No doubt. Endorphinal return like I said in blog before his is really what’s working.
Stay motivated-Lean-& Fit.. w/HIIT & LiFT MoRE..LOL ~
I think meal portion and timing before workouts are important and differentiating factor in getting good workout and crappy ones. It might be different from person to person but for me, the optimum way is to eat small to moderate amount 1 or 2 hours before workouts (cardio or weight ).
If I gorged too much and too near a time to workout like 30 minutes , I can’t perform well in workouts.(Even whey shakes/drinks before 30 minutes ain’t for me)
Not sure because energy are used in digesting the food or whatever – there might be some logical researched explanations but hey, I’m not writing a thesis. As long as one can gauge what is good for him/her and what’s not, it is good enough, I think.
I am a strong beliver of making sure I have had something to eat before working out. I get a longer, stronger workout and am less hungry after the workout. If I work out on an empty stomach, I will literally eat the entire contents of the refrigerator after the workout. And we really don’t want that, do we.
The only time i do okay with no food before a workout is if it’s SUPER early in the morning and outdoors!
I still enjoy cardio first thing in the morning on an empty stomach so long as I’m not doing any weight bearing routines after. I find if I eat anything I often have to wait at least 3 hours before I can do an effective cardio session. And by that time I’m watching one of my favorite shows and a bulldozer couldn’t scrape me off the couch. Best to hit it in the morning when my energy is at it’s peak and my brain is still to o sluggish to talk myself out of it.
I think too many people fall into the habbit of not eating before activity for three reasons:
1) Laziness – I personally work with a lot of collegiate athletes, and a lot of them are just too lazy to get up to make their own meal, so they just go on the empty stomach.
2) Timing – Some won’t allow enough time between the small meal and the activity. It can coincide with laziness by not getting up early enough to eat the meal and let it properly digest so it won’t cause any discomfort during the workout. Or it may just be lack of information regarding how much time to give, etc.
3) Type of food being eaten – Eat something heavy in fats, it will digest slower and probably cause stomach discomfort during activity. Not to mention, it will slow down the absorbtion of nutrients that your body needs during the activity. Eat highly processed foods or foods very high in sugar (simple sugar, HFCS, etc) can have a similar effect too.
I personally almost always make sure to have something in my system before, during, and after activity. Generally will eat a meal 1-2 hours before and then have a carb/protein shake before/during/after. Each person will be different in how they react to foods in their system during activity. Some react better to different ratios of nutrients. You just have to see what works for you through trial and error. But overall, I push more towards having something in your system, even if it is just a scoop or two of whey like the author mentioned in the article.
I haven’t personally tried this yet.
I recently read some research that indicates that swishing a 6% glucose solution around your mouth (without swallowing) improves performance. That might be all that’s needed to workout in the morning before eating.
I can’t work out too soon after eating (1 hour for cardio, 2 hours for weightlifting or I get nauseated).
Thanks for the eye opener. I had always heard one should do cardio on an empty stomach so I would rush through it so I could eat. :)
Sorry Joel, but I think you’re generalizing. What works for one person may not work for another. Each of us has to figure out what works for us. It’s too easy to look at someone and say they’re wasting their time. But if they’re getting the results they want, that’s all that matters. I’ve done morning cardio and the fat melted off pretty quickly. True, the workouts were harder since I hadn’t eaten anything yet. But the fact that I was losing fat and maintaining muscle was enough reason for me to keep doing it.
I agree- empty stomach cardio is near pointless! Not just mentally, but physiologically. I don’t think anyone should load up on heavey carbs 30 minutes before their workout, but you’ve got to have something for your body to function on… the overnight fast from sleeping always leaves me ready for breakfast in the a.m. It helps me recognize that my body is burning calories and running efficiently while I sleep. If I woke up without one ounce of “hunger”, I’d feel that I had eaten too late/much the night before. As for the workout side of things, I personally get much FURTHER and feel much BETTER at the end of my cardio each morning with a small breakfast in my tummy! And as you said… better performance = more calories burned. Isn’t that what we’re all looking for?? :)
I still do empty stomach workouts in the morning because I stumble out of bed into my gym clothes and head straight to the gym. I do 5 mins of cardio for a warm up and then do strength training for 25 mins. then I rush home to shower and get ready to go to work. I do about 3 times a week. My other exercise is done at home with DVD’s, normally when I return from work at about 6pm.
I have a weak stomach and am not hungry in the mornings until after I am done with my shower and about to jump in the car to go to work. I am deathly afraid of throwing up the food I ate during or after my workout.
I’ve always done this. If I eat a banana in the morning, would that work?
I have been training on and off for many years now. Because of my personal situation, the only time for me to train is at 530 am. Therefore it is impossible for me to eat anything before I train. On rare occasions when I feel hungry then I have a banana or yoghurt or a glass of fruit juice before workout. If I go to the gym for a workout (rather than at home) then I usually drink about 300ml water on my way to the gym.
I have not noticed a difference in my performance when I eat before my workout vs not. I work out very early in the morning and the thought of food before my workout is not appetizing in the least. I do know that I am very hungry after my workout and can refuel my body immediately following to feel good the rest of the day.
Joel, Can you give an link or point us to the research studies that you are citing in this article? Thanks.
Joel, I purchased your Cheat Program and I really love the concepts behind it. I pretty much agree with everything in the program. That being said, I think there needs to be a distinction made between AM Cardio, i.e. resistance type and metabolic work. I do agree if you are doing that type of training in the AM you should have something in your system. However, AM NEPA walking is a completely different story. I think that is where most people become confused. NEPA first thing on an empty stomach is perfectly fine, no longer than 45-60 min. Personally, I do take some BCAA’s before I go, but I believe that NEPA in the AM is great for recovery and fat loss.
If I do my workout super early (4:30-5 am) I don’t eat first and do fine. If it is a little later in the morning I have to have a small breakfast. When I am working on abs with the fitness ball, I really don’t want anything in my stomach so I often do that just BEFORE breakfast. But it is good to know that it is not particularly helpful to go without anything at all…that it doesn’t mean I’m going to burn more fat if I have an empty stomach. Thanks for the article.
I take my greens with my vitamins in the morning about 1/2 hour before my workout. Eating food actually makes me feel sick. I do find if I don’t take my greens, my workout suffers.
Originally Posted By DaveMost of these posting are surprising me with the type of questions they are asking. Look, if you are getting results on an empty stomach continue on your path. If you are not try and switch it up a little. Do it until you get the type of results you want to get. I do agree that research ISN”T very credible anymore, so you have to use your own discretion. What works for some doesn’t always work for others. My 2cents.
You said everything!
I’ve always hesitated to do steady state cardio on an empty stomach.
But now I do it every day when I’m in a cutting phase and have no problem reaching 5% bodyfat without losing muscle.
As Tom Venuto said, losing muscle has more to do with inadequate diet than with excessive aerobics (in a fasted state or not).
To follow up on the diversely opined today’s topic of e.s.c.
Guidelines like Joels are helpful, BALANCE is everything..from sound nutrition, restive sleep,intelligent use of-intensity- Totality of workout experience being KEY here. Change is always going to be(the)Constant. So Adjust ing accordingly to what needs be presenting at(the)time is a personal choice for each one.
“NEXT” enthusiam is contagious. ‘Infect’ some one near w/ a good DOSE of it.
ACE your day weLL..in all ways.. ~
By the way, I think weight training or HIT cardio on an empty stomach is a really bad idea.
Oh no Joel! Look at the “Comment Monster” you’ve created! I see this quickly evolving into a message board :)
I think what Joel is trying to say is that, if you are approaching empty stomach cardio because you believe that it boosts fat/calorie loss, then you need to re-evaluate your strategy. If you are doing it because it is just simply practical for your life, then don’t change it if it messes up your routine. It’s simply an optimization tweak for your workouts. It will net better results, but not if it impacts your lifestyle in a negative way.
A lot of people are asking if their “breakfast of choice” is sufficient before a workout. This question was already answered in the main post, you want to have some form of complex carbohydrates before exercising. If you have the Cheat Your Way Thin program, it lists many common complex carbohydrates, however a simple google search for ‘complex carbohydrates list’ will give you the answers you need to what foods are acceptable. Nearly all grains, fruits and vegetables are considered complex carbohydrates.
Personally, I couldn’t agree more w/you. I hope that is(the)message you got from(my)post;undoubtedly. Thanks for being fit. Nekomas
This is definitely an eye opener for me. The past 6 months or so I’ve been running on an empty stomach right after waking up. I’ve been taking some fat burners (due to the energy they give you) and its been working pretty well but the longer I use these fat burner the less and less energy I get because my body gets used to them. It makes sense for burning more fat on an empty stomach but I’m definitely gonna give eating a small meal before a shot and see how it goes. Just a quick question open to everyone reading this. Is it better to run first followed by weight training or the other way around? Thanks!
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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...