Does it Make Sense to Exercise on an Empty Stomach?
Laura Schneider
2026-03-20
5 min. read
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Both beginners and experienced athletes may have doubts about the benefits of fasting exercise. Perhaps you've tried exercising on an empty stomach on your own? Has anyone ever told you that fasting exercise accelerates fat loss? No wonder more questions arise than answers. Are there any contraindications to such training? The answers to these and many other questions can be found in our article.
Exercising while fasting and fat burning
Contrary to popular belief, fasting does not contribute to a faster reduction in fat tissue compared to post-meal exercise. For years, it was believed that circulating blood glucose and insulin blocked the use of fat as an energy source during exercise. However, a 2014 study disproved this theory. The study involved 20 women who all followed a controlled, low-calorie diet that enabled weight reduction. The women were divided into two groups: one group exercised on an empty stomach, and the other after consuming food. The women exercised for an hour three times a week. After the experiment concluded, all women experienced a decrease in body weight and fat tissue. However, no statistical differences were observed between the two groups. This indicates that the combination of diet and regular exercise is effective regardless of the time of day. Therefore, it should not be expected that exercise on an empty stomach will yield better results in reducing fat tissue than exercise after consuming food. The fat burning during exercise depends on the duration and intensity of the exercises performed, which should be performed regularly.
"Is training in a fasted state suitable for everyone?"
There are many proponents of training in a fasted state, but it is not suitable for everyone. Important factors to consider when choosing between training in a fasted state and post-meal training are training duration, training goals, training intensity, and personal preferences. No higher effectiveness and faster weight loss should be expected when training in a fasted state. Those who are starting regular training should begin with small meals after training to avoid energy depletion during training. The body adapts more easily to the new activity. Setting training goals is crucial. While people who want to lose fat can train both in a fasted state and after a meal, performing endurance or muscle-building training in a fasted state may not bring the desired results. The body without sufficient energy in the form of meals may not be able to withstand intense and long training. Training in a fasted state should be short (about 30 minutes) and of low or moderate intensity. Before making a decision, it is advisable to try both types of training under the supervision of a trainer.
How to plan a meal before workout?
A meal prior to working out should be consumed around two hours before commencing the exercise. Why specifically two hours? After ingesting any food, the digestive system requires time to digest it. During this time, energy and blood are required in the digestive system. The digestion process requires a certain level of energy, while blood is necessary to deliver nutrients to all the cells in the body. Engaging in physical activity during this time can lead to feelings of fatigue, indigestion, or dizziness. In such a scenario, the body would need to divide the work. Blood is required in the working muscles, not to mention the energy expenditure during exertion. Consequently, the digestion process will be slowed down, leading to the aforementioned symptoms. If your workout is long or very intense, you can consume a small snack that is rich in simple sugars 30 minutes before the activity. Half an hour is sufficient to reach the highest glucose level in the blood, which enables the performance of a strenuous workout.
How to prepare a pre-workout meal
A pre-workout meal should be carefully planned to provide all the necessary nutrients. An additional benefit is a high content of antioxidant vitamins (e.g. C and E) that improve the body's ability to perform. Similar to other meals during the day, vegetables should form the basis. However, it is important to note that, according to the latest trainer recommendations, three-quarters of the food consumed should consist of vegetables and fruits. In addition to obligatory foods, protein-rich and complex products should also be included. This group provides the gradually released energy needed for the training session. The pre-workout meal should be easily digestible, so lean roasted, steamed or boiled meat, fish, dairy products, eggs, tofu, or red lentils should be included. Complex carbohydrates can come from rice, pasta, or cereal flakes. 30 minutes before the training, you can consume a fruit juice, a handful of raisins, or a homemade energy bar. A good solution for people who want to plan their training sessions for the morning but do not want to perform them on an empty stomach is a fruit juice instead of breakfast. A fruit juice provides energy quickly and does not burden the stomach as much as a rich breakfast that can be consumed after the training.
