{"id":260233,"date":"2020-10-05T12:50:00","date_gmt":"2020-10-05T10:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260233"},"modified":"2024-04-23T10:36:16","modified_gmt":"2024-04-23T08:36:16","slug":"fasted-workouts-a-myth-or-an-effective-way-to-lose-fat","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/fasted-workouts-a-myth-or-an-effective-way-to-lose-fat\/","title":{"rendered":"Fasted Workouts &#8211; A Myth or an Effective Way to Lose Fat?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/fasted-workouts-a-myth-or-an-effective-way-to-lose-fat\/#Morning_workout_burns_more_calories\" title=\"Morning workout burns more calories\">Morning workout burns more calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/fasted-workouts-a-myth-or-an-effective-way-to-lose-fat\/#Exercising_on_an_empty_stomach_is_great_but_%E2%80%A6\" title=\"Exercising on an empty stomach is great, but \u2026\">Exercising on an empty stomach is great, but \u2026<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/fasted-workouts-a-myth-or-an-effective-way-to-lose-fat\/#What_to_eat_before_training\" title=\"What to eat before training?\">What to eat before training?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>People\u2019s approach to sports and exercise varies, some&nbsp;<strong>prefer modern fitness centers,<\/strong>&nbsp;others&nbsp;<strong>feel better at home.<\/strong>&nbsp;In addition to the intensity, however, the attitude to the time of training also differs. There are definitely advocates of<strong>&nbsp;exercising in the afternoon<\/strong>&nbsp;among you, but morning exercise has also its fans.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the arguments for early exercise is training on an&nbsp;<strong>empty stomach<\/strong>. It is believed that a person<strong>&nbsp;burns more fat and loses weight faster<\/strong>&nbsp;<strong>in the fasted state<\/strong>. But is it really so? Are we going to set the alarm for an earlier hour?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Morning_workout_burns_more_calories\"><\/span>Morning workout burns more calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The human body&nbsp;<strong>needs energy for physical activity,<\/strong>&nbsp;which is obtained&nbsp;<strong>from diet.<\/strong>&nbsp;More precisely, it is represented by&nbsp;<strong>three macronutrients \u2013 proteins, carbohydrates, and fats.<\/strong>&nbsp;Carbohydrates in the diet are a&nbsp;<strong>quick source of fuel<\/strong>&nbsp;because they are broken down into&nbsp;<strong>glucose<\/strong>, which travels through the bloodstream. There is also a connection with carbohydrates that the body&nbsp;<strong>takes energy from stored carbohydrates and fats<\/strong>&nbsp;during training on an empty stomach, and not from food that you would otherwise have just eaten. So should we all exercise in the morning before breakfast?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As we have already mentioned, carbohydrates are broken down into glucose, which is a source of energy. In addition, however, the body can<strong>&nbsp;store it in the liver and muscle tissue in the form of glycogen.<\/strong>&nbsp;It is a<strong>&nbsp;fast source of energy,<\/strong>&nbsp;but after a night without food, the sugar reserves in the liver are quite depleted. If the body does not have energy from available carbohydrates, it uses fat as a&nbsp;<strong>source of fuel.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"859\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg\" alt=\"morning exercise and breakfast\" class=\"wp-image-186116\" style=\"width:843px;height:644px\" title=\"morning exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-400x306.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1536x1174.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-2048x1566.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>This finding is not just the result of knowing the processes in the human body.&nbsp;<strong>This has been confirmed by several studies,<\/strong>&nbsp;such as a&nbsp;<strong>2017<\/strong>&nbsp;study from the University of Bath. The researchers found that several genes present in&nbsp;<strong>fat metabolism, glucose transport, and insulin signaling<\/strong>&nbsp;\u201cbehaved differently\u201d during&nbsp;<strong>exercise after a meal and on an empty stomach.<\/strong>&nbsp;Physical activity on an empty stomach triggered certain genes in&nbsp;<strong>obese men<\/strong>&nbsp;that were able to&nbsp;<strong>accelerate fat burning.<\/strong>&nbsp;According to another 2013 study,&nbsp;<strong>active men<\/strong>&nbsp;can burn<strong>&nbsp;20% more fat<\/strong>&nbsp;on an empty stomach than after breakfast.&nbsp;<span style=\"color: #ff6600;\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What happens to the human body when we exercise on an empty stomach?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Fat cells are broken down \u2013&nbsp;<strong>lipolysis.<\/strong><\/li>\n\n\n\n<li><strong>Fat is<\/strong>&nbsp;used as&nbsp;<strong>fuel.<\/strong><\/li>\n\n\n\n<li><strong>Hormone levels<\/strong>&nbsp;that support the&nbsp;<strong>use of fat<\/strong>&nbsp;as a fuel&nbsp;<strong>are rising.<\/strong><\/li>\n\n\n\n<li>Degradation of&nbsp;<strong>fats in the abdomen<\/strong>&nbsp;is promoted.<\/li>\n\n\n\n<li><strong>Abdominal blood flow<\/strong>&nbsp;increases.<span style=\"color: #ff6600;\">&nbsp;[5]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morning training on an empty stomach is better according to this, and scientists are also proving it. If it were that simple, this article would end here, everyone would exercise in the morning, and the gyms could close quietly in the afternoon. However, the whole topic is a bit more complex.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg\" alt=\"exercise in the morning on an empty stomach\" class=\"wp-image-185345\" style=\"width:843px;height:563px\" title=\"exercise in the morning on an empty stomach\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercising_on_an_empty_stomach_is_great_but_%E2%80%A6\"><\/span>Exercising on an empty stomach is great, but \u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some people exercise in the morning because they prefer to &#8220;get it over with&#8221; before work, others want to mainly lose weight more quickly. Before you go for a run or lift dumbbells before sunrise, you should consider a few interesting findings.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fasted training is beneficial in terms of<strong>&nbsp;increase of the growth hormone and insulin sensitivity.<\/strong>&nbsp;These processes can result in fat loss, but keep in mind the following two facts:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intense fasted training can have an impact on your muscles<\/strong>&nbsp;\u2013 this is the catch you may have been waiting for. During a demanding morning workout before breakfast,&nbsp;<strong>muscle loss<\/strong>&nbsp;can occur because the body can<strong>&nbsp;break down amino acids<\/strong>&nbsp;to&nbsp;<strong>maintain blood glucose levels.<\/strong>&nbsp;During a fast run or demanding strength training,&nbsp;<strong>more glycogen is used than fat,<\/strong>&nbsp;and it doesn\u2019t matter if you have an empty stomach. This is also proved by&nbsp;<strong>a study by Schoenefeld from 2011,<\/strong>&nbsp;which will be of particular interest to bodybuilders and athletes interested in&nbsp;<strong>gaining muscle mass.<\/strong>&nbsp;Fasted training significantly affects the&nbsp;<strong>protein stores<\/strong>&nbsp;that you have gained through diet and exercise. It can cause their<strong>&nbsp;loss by up to 10.4%.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6] [7] [14]<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>We burn glucose and fat throughout all day \u2013<\/strong>&nbsp;remember that the amount of fuel from glucose, or fat, depends on all&nbsp;<strong>energy \u201crequirements\u201d<\/strong>&nbsp;throughout the day. However, fat burning is more about total energy expenditure. Yes, you can burn a little&nbsp;<strong>more fat<\/strong>&nbsp;by training&nbsp;<strong>on an empty stomach,<\/strong>&nbsp;but from an overall point of view, it probably won\u2019t be enough to solve the problematic fat.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg\" alt=\"morning workout and muscles\" class=\"wp-image-185293\" style=\"width:843px;height:562px\" title=\"morning workout and muscles\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Are you really interested in&nbsp;<strong>daily energy expenditure?<\/strong>&nbsp;To learn more about it and&nbsp;<strong>its calculation,<\/strong>&nbsp;read our article \u2013&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-basal-metabolic-rate-and-daily-energy-consumption\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Calculate Basal Metabolic Rate and Daily Energy Consumption?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Common truths and&nbsp;<strong>rules without relevant evidence<\/strong>&nbsp;become only&nbsp;<strong>\u201chypotheses\u201d.<\/strong>&nbsp;It is up to the research to analyze and&nbsp;<strong>validate theories<\/strong>&nbsp;that \u201clogically\u201d make sense. Training on an empty stomach triggers other genes in obese people, but exercise before breakfast may not be a&nbsp;<strong>universal guide to fat reduction<\/strong>&nbsp;for everyone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,34501,30248,36388,32899,39076,48139,36262,48592,48616,5331,5380\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Evidence of this is also the results of&nbsp;<strong>research from 2014,<\/strong>&nbsp;which examined the hypothesis of the effectiveness of fasted exercise. The aim of the researchers was to compare the&nbsp;<strong>differences in fat and \u201cnon-fat\u201d tissue<\/strong>&nbsp;of young women after&nbsp;<strong>aerobic training on an empty stomach or after a meal.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Participants were randomly divided into \u201cfasted\u201d and \u201cafter meal\u201d groups. It should be noted that all respondents followed the&nbsp;<strong>diet plan<\/strong>&nbsp;and were in&nbsp;<strong>calorie deficit<\/strong>.&nbsp;<strong>Weight and adipose tissue loss<\/strong>&nbsp;were found<strong>&nbsp;in both groups.<\/strong>&nbsp;Are you wondering how much better the group that trained on an empty stomach was? According to the results,<strong>&nbsp;there were no significant differences between the groups.<\/strong>&nbsp;It is true that only young women were involved in the research and their number was also not particularly high (20 respondents). On the other hand, it can mean that if you&nbsp;<strong>follow a reasonable diet and exercise, it doesn\u2019t matter<\/strong>&nbsp;if you go jogging&nbsp;<strong>before or after breakfast.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg\" alt=\"morning exercise and research\" class=\"wp-image-186130\" style=\"width:843px;height:562px\" title=\"morning exercise and research\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Less strength during exercise<\/h3>\n\n\n\n<p>Another argument against fasted trainings is&nbsp;<strong>less strength during exercise<\/strong>. Using&nbsp;<strong>fat as energy<\/strong>&nbsp;requires&nbsp;<strong>more oxygen,<\/strong>&nbsp;so breaking down fat takes longer compared to carbohydrates. To maintain a high intensity, the \u201crate\u201d of fat metabolism is&nbsp;<strong>slow.<\/strong>&nbsp;This means that your training may be weaker than if you had eaten before.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The evidence is the results of a study from 2019, which compared the performance of&nbsp;<strong>squats and bench presses<\/strong>&nbsp;after a carbohydrate-rich breakfast and \u201cwater only\u201d breakfast. The task of the participants was to perform&nbsp;<strong>4 series of squats and bench presses<\/strong>&nbsp;at the level of 90% of their maximum for 10 repetitions (10 RM \u2013 repetition maximum). The result? Participants who drank only water in the morning and did not have breakfast had&nbsp;<strong>a 15% reduction in squatting strength<\/strong>&nbsp;and&nbsp;<strong>a 6% reduction in bench press.<\/strong>&nbsp;The results show that training associated with&nbsp;<strong>lifting higher weights<\/strong>&nbsp;or&nbsp;<strong>requiring strength<\/strong>&nbsp;is probably more&nbsp;<strong>sensible<\/strong>&nbsp;and effective&nbsp;<strong>after a meal.<\/strong>&nbsp;It is possible that you will burn more fat, but your performance may \u201cgo down\u201d, which you probably will not like emotionally, and in addition you are at risk of injury due to fatigue.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sudden drop in energy (\u201cThe Bonk\u201d)<\/h3>\n\n\n\n<p>There is&nbsp;<strong>another risk<\/strong>&nbsp;associated with training before breakfast, which is related to&nbsp;<strong>glycogen supply.<\/strong>&nbsp;In English, it is known as&nbsp;<strong><em>The Bonk<\/em><\/strong>&nbsp;or&nbsp;<strong>\u201chitting the wall\u201d<\/strong>. Energy loss occurs due to the&nbsp;<strong>depletion of glycogen stores.<\/strong>&nbsp;<strong>Complete \u201cBonk\u201d<\/strong>&nbsp;occurs when&nbsp;<strong>glycogen is completely depleted&nbsp;<\/strong>of&nbsp;<strong>muscle and liver.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The glycogen stored in the liver is depleted after a hard workout or night. Remember the fact that not only your muscles need energy, but also your brain. When you are in a fasted state, the&nbsp;<strong>source of energy for the brain<\/strong>&nbsp;is&nbsp;<strong>glycogen in the liver.<\/strong>&nbsp;Therefore, exercising on an empty stomach runs the risk of a decrease in energy, which can cause a lack of glycogen in the muscles, but also<strong>&nbsp;little \u201cfuel\u201d supplied to the brain.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to prevent a sudden drop in energy?<\/h4>\n\n\n\n<p>On the other hand, it is true that severe glycogen loss occurs during&nbsp;<strong>longer endurance activities<\/strong>&nbsp;rather than during short and intense trainings. You can logically&nbsp;<strong>prevent a drop in energy<\/strong>&nbsp;by consuming carbohydrates and&nbsp;<strong>replenishing glycogen stores,<\/strong>&nbsp;especially after a long workout lasting&nbsp;<strong>an hour or more.<\/strong>&nbsp;An important fact is that&nbsp;<strong>chronic malnutrition<\/strong>&nbsp;may also be behind&nbsp;<strong>glycogen depletion.<\/strong>&nbsp;Therefore, if you are considering exercising on an empty stomach, keep in mind your&nbsp;<strong>\u201cglyco-supplies\u201d,<\/strong>&nbsp;depletion of which you can really feel. So it depends on the intensity and type of training you prefer.<span style=\"color: #ff6600;\">&nbsp;[1] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If, despite the disadvantages of fasted trainings, you are determined to keep on doing it, let us at least give you two tips&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Do not train only on an empty stomach \u2013<\/strong>&nbsp;this method of exercise is only suitable if it is&nbsp;<strong>low in intensity.<\/strong>&nbsp;It is therefore not recommended to exercise&nbsp;<strong>more than twice a week<\/strong>&nbsp;before breakfast. So if you exercise at least four times a week,&nbsp;<strong>try to balance it.<\/strong>&nbsp;Leave your stomach empty for less demanding workouts, and you should replenish your energy from the diet before the intense ones.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li><strong>Think about proteins and carbohydrates after training \u2013<\/strong>&nbsp;exercise puts the body under stress and it needs nutrients to&nbsp;<strong>regenerate<\/strong>&nbsp;after training. Therefore, give your body not only carbohydrates but also proteins after training.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg\" alt=\"morning training and energy\" class=\"wp-image-185319\" style=\"width:843px;height:562px\" title=\"morning training and energy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_eat_before_training\"><\/span>What to eat before training?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The aim of the article is not to convince you of consuming food before exercise, but rather to point out its advantages and disadvantages. You know your body most and you know what works best for it. Do you prefer to eat before training, or you decided to combine it? In this chapter we will try to recommend what and when to eat before, but also after exercising.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eating something before going to the gym has several advantages&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It will&nbsp;<strong>increase<\/strong>&nbsp;the&nbsp;<strong>strength<\/strong>&nbsp;<strong>and intensity<\/strong>&nbsp;of your trainings<\/li>\n\n\n\n<li>It will&nbsp;<strong>support the regeneration<\/strong>&nbsp;of the organism<\/li>\n\n\n\n<li>It will&nbsp;<strong>ensure<\/strong>&nbsp;a&nbsp;<strong>longer and more pleasant<\/strong>&nbsp;exercise<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Your pre-workout meal should primarily provide&nbsp;<strong>energy for exercise,<\/strong>&nbsp;while not&nbsp;<strong>straining your stomach.<\/strong>&nbsp;If you are going to exercise in&nbsp;<strong>an hour,<\/strong>&nbsp;choose an&nbsp;<strong>easily<\/strong>&nbsp;<strong>digestible<\/strong>&nbsp;snack&nbsp;<strong>rich mainly in carbohydrates<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For the best exercise results, it is advisable to consume a meal containing&nbsp;<strong>carbohydrates, proteins, and fats,<\/strong>&nbsp;but you have to give your digestion more time for that \u2013 about<strong>&nbsp;2 \u2013 3 hours.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]<\/span>&nbsp;Has it ever happened to you that your stomach needed a little more time after coming to the gym?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For a better overview and selection of the right food, we offer you several examples according to the time before training:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>If you have an hour or less before exercise<\/strong>&nbsp;\u2013 fruit,&nbsp;<a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bar<\/a>&nbsp;or Greek yogurt with fruit<\/li>\n\n\n\n<li><strong>If you have 2 hours before exercise<\/strong>&nbsp;\u2013&nbsp;<a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein drink<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.com\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">porridge<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-muesli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whole grain cereals<\/a>&nbsp;with milk<\/li>\n\n\n\n<li><strong>If you have 2-3 hours before exercise<\/strong>&nbsp;\u2013 a dietary source of protein with brown rice and roasted vegetables, a wholemeal sandwich with protein and salad, an omelette with wholemeal toast&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg\" alt=\"what to eat before training?\" class=\"wp-image-185371\" style=\"width:843px;height:562px\" title=\"pre-workout meal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Are you seeking some inspiration for a healthy and nutritious breakfast before training? In the article you will find up to&nbsp;<strong>20 tips<\/strong>&nbsp;on how to enrich your first morning meal \u2013&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/20-breakfast-tips-you-can-eat-before-training\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 breakfast tips you can eat before training<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The best way to support your performance&nbsp;<strong>during training<\/strong>&nbsp;is with a&nbsp;<strong>balanced diet.<\/strong>&nbsp;When compiling your diet, you should focus on&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>proteins<\/strong> from meat, eggs, and dairy products,<\/li>\n\n\n\n<li><strong>healthy carbohydrates<\/strong>&nbsp;from fruits, vegetables, legumes, and whole grains,<\/li>\n\n\n\n<li><strong>healthy fats<\/strong>&nbsp;from&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-virgin-coconut-oil-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut<\/a>&nbsp;or olive oil, alternatively&nbsp;<a href=\"https:\/\/gymbeam.com\/ghi-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghi<\/a>,<\/li>\n\n\n\n<li>various nutrient-rich <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a>, such as <a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">almonds<\/a>,<\/li>\n\n\n\n<li><strong>nutritious and unprocessed foods.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg\" alt=\"training and a balanced diet\" class=\"wp-image-185332\" style=\"width:843px;height:562px\" title=\"training and a balanced diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Whether you choose to train on an empty stomach or eat something small before it, morning training has several other benefits in addition to fat burning. Interesting and inspiring reasons why not to leave exercising in the afternoon or evening can be found in the article \u2013&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/9-reasons-why-to-exercise-in-the-morning\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 reasons to exercise in the morning<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exercising on an empty stomach<strong>&nbsp;can be beneficial,<\/strong>&nbsp;but according to research, probably&nbsp;<strong>not in the same extent for everyone.<\/strong>&nbsp;In the article, we have provided you with his&nbsp;<strong>\u201cpros and cons\u201d,<\/strong>&nbsp;as well as the results of research that has addressed this topic. The most important thing is that your training suits you and does not cause you any health problems or slow down your fitness goals. Whether you decide to eat something before exercise or not, we believe that we have broadened your horizons again.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Would you like&nbsp;<strong>your friends to learn<\/strong>&nbsp;about fasted training too? Feel free to&nbsp;<strong>support the article by sharing.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you prefer workouts on an empty stomach? This approach to training has many advocates, so we have looked at its advantages and disadvantages.<\/p>\n","protected":false},"author":25,"featured_media":186094,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,6449,7631,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260233","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-exercise","10":"tag-healthy-lifestyle","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fasted Workouts - A Myth or an Effective Way to Lose Fat? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Is fasted workout better for weight loss and fat burning? 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