I always eat appx. 1 1/2 hour before any workout, then have some kind of protein shake 1/2 hour before working out.
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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 do intense cardio on an “empty stomach” (well with specific amino acid supplementation) because if I run more than about 30 mins and I have eaten even as much as 90 mins before – I end up with major stomach cramps and spend half of my time running hoping I can get to the next restroom. I do my weights and moderate cardio after a small meal (usually a protein shake). Got most of my training advice from Jon Benson and his various programs – they’ve been working great!
Hi. Thanks for the article.
I don’t have a problem training on an empty stomach, especially running HIIT.
I don’t think that affects the intensity of the exercise, at least it doesn’t for me. Sometimes i train after a fast of 16 hours. when you are empty you perform well and feel light.
But I guess that doesn’t work for everybody.
Allways try it yourself and then decide.
Can you please give us more details about the researches that you based your idea on?
thanks.
As for the question asked by Chris, i think cardio should be done last, and better not in the same workout. There are two reasons for that:
It fatigues you before your weight training session, and
if you do it last you take advantage of the raised fat burning hormones, e.g testosterone, from the weight training (according to men’s health)
I do my cardio after my weight training, which is in the afternoon when I get back from school around 1400. I usually eat 30min to an hour before heading to the gym and my cardio goes great. When I don’t, I get so hungry when I get to my cardio that I can’t run at all.
Joel – What if a person doesn’t have a half-hour before a.m. exercise – I get up at 5 15am – put my contacts in, dress and lace up sneakers and out I go for my 1 hour walk! My kids are up a 630 so how is this dilemma solved? a glass of milk? I DONT DO SMOOTHIES!!!!!!!! Thanks, Mary
I think it comes down to what your purpose in the GYM is. If it is for FAT LOSS, I do better in a fasting state because my workouts are SHORT and INTENSE. If I am in the GYM for STRENGTH and pure MUSCLE GAIN, I would eat something at least 30 minutes before hand. Either way loading with AMINO ACIDS pre-workout and post workout has been my trick.
I don’t find any problems with not eating before exercising. I typically do my cardio intervals after my weight training. Now sometimes I find I have issues but it is typically after I have eaten not before. If I am doing weights, I try to eat something before if I haven’t eaten recently.
I get excellent results when I train in a fasted state. Always have. Doesn’t matter if it’s resistance (and I use free weights) or HIIT–always better on an empty stomach. I do supplement beforehand, but better without food in my gut.
Do you have any studies on the effects of caffeine on fat loss during cardio on an empty stomach?
It’s so funny that you sent this out today. I just started your Cheat to Lose diet and am on my no carb week. Well, I do cross fit training and my workout this morning was horrible. I had no energy and was not able to make it through some of the reps. I usually eat oat bran in the morning and this morning I just ate turkey and then almonds. I thought that would be enough but it wasn’t. Does anyone have any suggestions on a quick breakfast when you are on a no carb day?
I used to believe this myth but then read information to eat a small meal before hand. This makes much more sense to kick start your engine and get some actual energy before you workout. I use the 30 minute method you metioned and it works great. Thanks for helping dispel this myth.
I find I do really well working out on an empty stomach or when I just have a protein drink beforehand. I pretty much work out in the am exclusively. If I eat a meal, even a small one before my workouts I find my performance suffers because my body is distracted with digesting and my stomach feels heavy and my strength zapped. It does make sense though, to eat something before working out. I used to eat nothing before my workouts ever and recently started having a light protein drink before them. I feel the same with or without it so I guess I’ll just keep going with them. I have been having a green drink, called Synergy, which provides about 4g of protein and Chlorella powder, which provides about 3g of protein. There’s hardly any carbs in that though so maybe I’ll add a piece of fruit as that’s easy to digest. Thanks for the post, Joel!
I have always done my morning workouts on an empty stomach, because I had read that that was the best way to burn more fat. Now I know why my energy level was so low during those workouts! I have a hard time eating early in the morning, but will certainly try to at least have some oatmeal before a workout. It is worth a shot to get a better workout in!
Hi Joel,
great Blog with lots of great info! Im going to ask you a few questions here regarding your ‘Empty Stomach Cardio” blog…though I would agree with you that for fat loss it is not critical for fat loss to train on an empty stomach, I would suggest there are other reasons why it is beneficial to train on an empty stomach: mainly digestion is one of the most demanding ‘tasks’ on your body, no food you eat will impact your blood stream within minimum the time it takes to be assimilated and converted into glycogen but the proccess takes up alot of energy and blood which taxes your body. So if digestion takes up energy and you do not get any energy benefit from food you eat before a workout, does it not make sense to eat many hours previous to impact your workout energy wise? And does the research show that it is hard on your heart to workout high intensity with a full stomach while digestion is in progress?
This, like most topics in the world of fitness, seem to be in constant debate. I’m not one to take things on faith – I like to see the studies, their methodology and findings before I just believe what I read – Face it, you can find “evidence” to support any theory or point of view presented without backing data. I agree with the other comment, I would love to see the reference citations that you mentionted in your article….
I can see logic in eating before a workout but likewise there is logic in working on an empty or nearly empty stomach also. But lacking any true evidence I’m not ready to make a decision on what’s “best” just yet…
Oh, and how does eating a carb-containing pre-workout meal fit into the “Cheat Your Way Thin” plan? Especially in phase one when it’s pretty much a very low carb meal plan – very similar, if not identical, to Atkins induction?
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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...