13 Oct 2026 02:00
Should you exercise on an empty stomach?
You might've heard you'll burn more fat if you exercise in the morning before, or in lieu of breakfast.
There is some research to back that claim up, but the science on fasted exercise isn’t clear cut.
Norman and Tegan work through the evidence on exercising on an empty stomach, and what you can do to maximise your workouts.
References:
- Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis
- Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis
- Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women
- Effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men
- Effects of time-restricted eating with exercise on body composition in adults: a systematic review and meta-analysis
- Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults
- Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state
- Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs Performance in Healthy Males and Females
- Fasted cardio is an attempt to burn stored fat
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