Many people prefer to train on an empty stomach during their morning exercise, but several things must be taken into account when making this decision. Every body is different, and in some cases, doing intermittent fasting and deciding to train on an empty stomach is not always beneficial. The Spanish Academy of Nutrition and Dietetics explains that the body needs energy to perform, so training on an empty stomach can interfere with fat burning, loss of muscle mass, and lead to low physical performance. One of the main risks is hypoglycemia, especially in people who are not used to training without eating.
In addition, studies published on PubMed state that training with an empty stomach can reduce aerobic capacity and endurance. It is essential that those people who intend to improve their energy and performance, as well as gain muscle, combine training with proper post-nutrition; otherwise, the results may not come. Moreover, there is a higher risk of muscle catabolism due to lack of nutrients. Therefore, although training in a fasted state can be beneficial, it is important that each person chooses the type of training that suits them best and generates the most benefits.
Benefits of training on an empty stomach
The main benefits for which athletes choose to train in a fasted state are the possible improvement in fat burning and insulin sensitivity. It also promotes metabolic flexibility, making it easier for the body to use glycogen as well as fat as an energy source. Additionally, some people experience gastrointestinal discomfort if they eat before training, so training in a fasted state is a good choice.
Is training on an empty stomach the best option?
Science has its doubts regarding this question. It is true that it presents some benefits, but the reality is that it is not valid for everyone. Each body is different, so workouts must adapt to individual needs. The main reason why people choose this type of training is that they believe they will burn more fat and that the training will be more optimal. This is especially the case for people who do cardio and strength routines in the mornings.
However, the Spanish Academy of Nutrition and Dietetics warns that this is not always the case. In fact, if done without any form of supervision, it can lead to fatigue, loss of muscle mass, or decreased physical performance. Subjecting the body to numerous hours without eating causes it to utilize fat stores for energy, but also protein from muscle, which is not desirable.
Risks of fasting training
The main risk of training on an empty stomach is the possibility of suffering hypoglycemia, that is, a drop in blood sugar levels manifested by symptoms such as weakness, dizziness, confusion, and even fainting. Many studies, specifically the one published in PubMed, explain that engaging in physical activity without breakfast can reduce endurance and aerobic capacity. Furthermore, the risk of suffering muscle catabolism increases, meaning that muscle tissues may break down due to the lack of nutrients.
What to do?
Despite the benefits that can be obtained from training on an empty stomach, it is not the best option for everyone. It is recommended to follow up with post-workout sports nutrition if real results are desired; otherwise, they will not appear regardless of how much effort you put in. That is why each person must choose the type of training that suits them best, both to preserve their health and to achieve the desired results.