Benefits of Fasted Cardio

People always ask me if they’re “supposed to” work out on an empty stomach or eat something before a workout. My basic response: It a) depends on your type of workout and b) depends on your body, because everyone is different. It’s hard to give a blanket statement answer without knowing more about you and your body. However, this being said, if you are able to get movin’ first thing in the morning without a bite to eat, research shows this is a more effective way of burning fat.

If your body is in a fasted state and you go for a walk, run, or engage in another type of cardio, your body’s rates of lipolysis and fat oxidation (read: fat burning) greatly increase. Your body has digested all of your dinner from the night before, so your body is using fat stores as fuel (vs. the meal you just ate.)

This mainly applies to lower intensity cardio workouts, ie. a power-walk, a steady-state run, or a cardio workout class. If you plan to do higher-intensity workouts, you can certainly try the fasted route, but if you feel weak or shaky, you may need a little bite of protein/fat before your workout to stabilize your blood sugar and prevent cortisol spikes.

Everyone is different, so make sure to first and foremost listen to your body. Start with a fasted power-walk one or two mornings a week and see how you feel. Just make sure to provide nourishment to your body afterwards!