Fasted training may benefit people who work out early in the morning or prefer short, low-intensity sessions. Limited research suggests it could help burn fat, but the long-term effects on weight loss aren’t well studied.
Some people may do well exercising on an empty stomach, while others need fuel first. If you decide to skip eating before your workout, be sure to refuel afterward to support recovery and prevent overeating later.
Fasted training refers to working out without eating first, usually in the morning. When you haven’t eaten, your glycogen stores (the body’s main source of energy) are low. So, in theory, your body starts burning fat for fuel.
Carbohydrates are stored as glycogen in your muscles and liver to provide energy during activity. In a fasted state, these stores run out faster, which causes your body to turn to fat for energy.
Research on fasted training is mixed. Some studies suggest it may help with fat burning and support short-term weight loss. However, more long-term studies are needed to determine if fasted training leads to lasting results.
Fasted training may be helpful for:
- Short workouts under 60 minutes
- People focused on fat burn rather than performance
- Early-morning exercisers who don’t have time to eat
Keep in mind that training without fuel isn’t for everyone. It can leave you feeling sluggish and make it harder to push through longer or high-intensity workouts. For longer, high-intensity sessions, eating beforehand can help sustain your energy and performance.
Eating a balanced snack or meal before exercise can boost energy, performance, and endurance. This is especially true for workouts lasting longer than 60 minutes or at higher intensity. Ideally, try to eat one to four hours before exercise.
A good pre-workout meal should include:
- Carbohydrates for quick energy
- Protein to help prepare your muscles for exercise
Examples of balanced pre-workout snacks include:
- Greek yogurt with berries
- Apple and peanut butter
- Trail mix
- Peanut butter and banana sandwich
- Peanut butter and jelly sandwich
Eating too close to your workout can cause stomach upset or discomfort. If you only have 5–10 minutes to fuel up, choose a small, easy-to-digest carb snack, such as a piece of fruit or applesauce.
Post-workout nutrition is key for recovery, muscle repair, and well-functioning metabolism. If you exercise in a fasted state, it’s even more important to refuel afterward. Aim to eat a mix of lean protein and complex carbohydrates within one to two hours of finishing your workout.
Carbohydrates help replenish glycogen stores that get used during exercise, while protein supports muscle repair and growth. If weight loss is your goal, be mindful of portion sizes so you stay within your calorie needs.
Examples of balanced post-workout meals and snacks include:
- Protein shake blended with fruit and low-fat milk
- Salmon with sweet potatoes and broccoli
- Cottage cheese with pineapple
- Whole-grain turkey wrap with carrots
- Veggie omelet with whole-grain toast
- Chicken breast with rice and vegetables
- Low-fat chocolate milk
