Many people swear by exercising in a fasted state – some experts even recommend it. But what really happens in the body when doing a workout on an empty stomach? Find out how fasted exercise impacts blood sugar levels and fat reserves, which exercises to do, and who should avoid it.
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Exercising on an empty stomach has become popular among fitness enthusiasts. Some swear by the fat-burning benefits but others report feeling shaky and tired. So what actually happens when you exercise first thing in the morning before breakfast, and is it wise?
Your body uses stored energy
In the morning, your body has already gone several hours without food. So the stored carbohydrate that your body uses for fuel – glycogen – is naturally lower. When you exercise, your body relies on fat stores for energy rather than the food you would’ve eaten in a normal breakfast.
This is why fasted workouts are associated with fat loss. However, while the body may burn a higher percentage of fat during exercise, we still don’t know if there is greater long-term weight loss overall.
You either feel energised, or drained
Some people say they feel lighter and mentally sharper during fasted workouts, particularly with low-impact exercise like walking, Pilates or yoga. Others report feeling fatigued, dizzy or nauseated, especially during higher intensity training.
Bear in mind that without readily available carbs, high-intensity workouts (HIIT or strength training) can feel quite challenging. If the body struggles to maintain blood sugar levels, performance may suffer.
Muscle breakdown can happen
This is the tricky part: If the body doesn’t have enough glycogen available, it may start to break down protein – as well as muscle protein – for energy. So for strenuous workouts, you need a proper, nutritious meal.
The verdict? Fat burning does happen in a fasted state but keep your workouts low-impact and shorter. Opt for walking, mindful movement, and low-impact cardio. Stay hydrated and listen to your body – you can literally feel when your energy drops.
Who should avoid it?
Fasted exercise is not suitable for everyone but can work well for some people. (Consult a medical professional before trying it) People who should avoid it are those with:
- Blood sugar issues
- Hormone imbalances
- History of disordered eating
- Certain medical conditions
The ideal workout is one that makes you feel strong and fuelled. We don’t exercise to punish ourselves, so anything that causes more harm than good is a no-go. It comes down to knowing your body’s exact needs and limits.
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Featured image: Pexels
