{"id":46484,"date":"2022-09-24T23:59:21","date_gmt":"2022-09-24T23:59:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46484"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-on-an-empty-stomach","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/","title":{"rendered":"Running On An Empty Stomach: Is It All It&#8217;s Cracked Up To Be?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#What_Is_Fasted_Cardio_And_How_Does_It_Work\" >What Is Fasted Cardio And How Does It Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#The_Pros_And_Cons_Of_Fasted_Cardio\" >The Pros And Cons Of Fasted Cardio<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Pro_May_Prevent_Stomach_Issues\" >Pro: May Prevent Stomach Issues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Pro_May_Improve_Your_Overall_Performance\" >Pro: May Improve Your Overall Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Pro_Might_Make_You_Eat_Less_Later\" >Pro: Might Make You Eat Less Later<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Con_Makes_It_Harder_To_Work_Out_Intensely\" >Con: Makes It Harder To Work Out Intensely<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Con_Youre_More_Likely_To_Overeat_Later\" >Con: You&#8217;re More Likely To Overeat Later<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Con_You_Wont_Burn_As_Much_Fat_As_You_Think\" >Con: You Won&#8217;t Burn As Much Fat As You Think<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Con_It_May_Lead_To_Muscle_Loss\" >Con: It May Lead To Muscle Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#What_To_Eat_Before_A_Fasted_Cardio_Workout\" >What To Eat Before A Fasted Cardio Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Healthy_Pre-Workout_Snacks\" >Healthy Pre-Workout Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#Final_Thoughts\" >Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re an early riser who enjoys a morning run, the idea of eating that early in the day may be a struggle. It can be tempting to just hit the pavement on an empty stomach. Is running on an empty stomach really all it&#8217;s cracked up to be? <\/span><span style=\"font-weight: 400;\">There are a few things to consider before you lace up your sneakers and head out the door. First, it&#8217;s important to understand how running on an empty stomach can affect your body. Second, you&#8217;ll need to decide if the benefits outweigh the potential risks. <\/span><span style=\"font-weight: 400;\">So, what exactly happens when you run on an empty stomach, and should you be doing it? Let&#8217;s take a closer look.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Fasted_Cardio_And_How_Does_It_Work\"><\/span><strong>What Is Fasted Cardio And How Does It Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasted cardio is any type of cardiovascular <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">exercise<\/a> that is performed in a fasted state. This means that you have not eaten anything for at least 6-7 hours before your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you go for a run at 6 am and haven&#8217;t eaten since dinner the night before, you are running in a fasted state. The same would be true if you went on a run in the evening after skipping lunch or afternoon snacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you exercise in a fasted state, your body must rely on stored energy sources for fuel. This can lead to some interesting changes in your body, both during and after <a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\">your workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During exercise, your body will begin to break down stored glycogen for energy. Glycogen is a type of carbohydrate that is stored in your muscles and liver (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4802397\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Once your glycogen stores are depleted, your body will begin to burn fat for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In theory, this sounds like a great way to lose weight. After all, who doesn&#8217;t want to burn more fat? However, the reality of fasted cardio is a bit more complicated than that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reach the fat-burning stage of the exercise, you must deplete your glycogen stores. This can take anywhere from 30 minutes to an hour or more, depending on how intense your workout is. Whether you can work out intensely minus breakfast or a snack is a whole other story.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\"><i>Smoking And Running: They Don\u2019t Mix, Here\u2019s Why<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Pros_And_Cons_Of_Fasted_Cardio\"><\/span><strong>The Pros And Cons Of Fasted Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running in the morning on an empty stomach is touted as a great way to burn fat. And while it is true that fasted cardio can help you lose weight, it&#8217;s not necessarily the best way to do it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few of the pros and cons of running on an empty stomach:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pro_May_Prevent_Stomach_Issues\"><\/span><strong>Pro: May Prevent Stomach Issues<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have a sensitive stomach, running on an empty stomach may actually be better for you. When you eat before a run, blood flow to your stomach increases. This can cause indigestion, cramping, and other gastrointestinal issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3190328\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re prone to these types of problems, running on an empty stomach may help prevent them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pro_May_Improve_Your_Overall_Performance\"><\/span><strong>Pro: May Improve Your Overall Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mixing in some fasted cardio here and there while training may actually improve <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">your athletic performance<\/a>. When you deplete your glycogen stores, your body adapts by increasing its ability to burn fat for energy. This can lead to improved endurance and faster recovery times (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The findings of a small study published in the Journal of Science and Medicine in Sport seem to support this. In the study, eight female and six male untrained, healthy participants completed four weeks of fasted and fed cardio training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After the four weeks were up, The fast group showed a significantly greater training-induced increase in VO2max and resting muscle glycogen concentration than the fed group (<\/span><a href=\"https:\/\/www.jsams.org\/article\/S1440-2440(10)00073-3\/fulltext\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VO2max is a measure of your body&#8217;s ability to use oxygen during exercise. It&#8217;s generally accepted that the higher your VO2max, the better your aerobic fitness and overall <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">athletic performance<\/a> will be. Resting muscle glycogen is a measure of the amount of carbohydrate stored in your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re looking to improve your athletic performance, adding some fasted cardio to your training regime may help. Just keep in mind that more research is needed on this topic before any firm conclusions can be made.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\"><img decoding=\"async\" class=\"aligncenter wp-image-38192 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2-1024x576.jpg\" alt=\"running on an empty stomach\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pro_Might_Make_You_Eat_Less_Later\"><\/span><strong>Pro: Might Make You Eat Less Later<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your blood and muscle glycogen levels are depleted, <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">your body<\/a> turns into your liver glycogen stores. This activates the liver-brain neural network that regulates hunger. This may lead you to eat less later in the day, which can help you lose weight or maintain your current weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, a few studies have found that exercise in the morning on an empty stomach might help reduce your overall food intake for the day. In a small 2019 study, for example, 12 men who ran on an empty stomach ate fewer calories over 24 hours (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/149\/8\/1326\/5440571\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More research is needed to confirm these findings as the stress of exercise may have different effects on hunger.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Con_Makes_It_Harder_To_Work_Out_Intensely\"><\/span><strong>Con: Makes It Harder To Work Out Intensely<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re hoping to do some high-intensity interval training (HIIT) or other strenuous exercise in a fasted state, you may be out of luck. When you haven&#8217;t eaten, your blood sugar levels tend to be lower than normal. This can make you feel fatigued, weak, and dizzy \u2013 not exactly ideal conditions for a killer <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your risk of injury is also increased when you exercise on an empty stomach. This is because your blood sugar levels can drop too low, causing you to feel lightheaded and dizzy. When this happens, you&#8217;re more likely to lose your balance and fall or otherwise injure yourself.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Con_Youre_More_Likely_To_Overeat_Later\"><\/span><strong>Con: You&#8217;re More Likely To Overeat Later<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercising on an empty stomach can make you more likely to overeat later in the day. After depleting your glycogen stores, your body will be searching for energy. This can lead to cravings and overeating later on. If you&#8217;re not careful, you could end up eating more calories than you burned during your workout. High cortisol levels may also increase your appetite (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7026436\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re trying to lose weight or eat fewer calories, working out on an empty stomach is probably not the best idea.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\"><img decoding=\"async\" class=\"aligncenter wp-image-38143 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15-1024x576.jpg\" alt=\"running on an empty stomach\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Con_You_Wont_Burn_As_Much_Fat_As_You_Think\"><\/span><strong>Con: You Won&#8217;t Burn As Much Fat As You Think<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Despite what you may have heard, fasted cardio isn&#8217;t necessarily the best way to burn fat. In fact, you may actually end up burning less fat in a fasted state than if you were to eat before working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because your body targets glycogen first, and fat second. You&#8217;ll need to work out at a high intensity for at least an hour to really start burning fat. And if you&#8217;re not eating before your workout, you probably won&#8217;t have the energy to sustain that level of intensity for very long.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Con_It_May_Lead_To_Muscle_Loss\"><\/span><strong>Con: It May Lead To Muscle Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you sleep, your body&#8217;s levels of insulin drop. Your liver glycogen stores are also depleted during this time. When you run on an empty stomach in the morning, your body&#8217;s only remaining source of glycogen is muscle glycogen. Once this is gone, your body will start to break down muscle protein for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can lead to muscle loss over time, which is the last thing you want if you&#8217;re trying to improve your athletic performance. Muscle loss can also lead to a decrease in your metabolism, making it harder to lose fat and keep it off in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the catabolic (muscle-wasting) effects of fasted cardio can be mitigated by consuming protein before or after your workout, it&#8217;s still something to keep in mind.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\"><img decoding=\"async\" class=\"aligncenter wp-image-37364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1024x576.jpg\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_Before_A_Fasted_Cardio_Workout\"><\/span><strong>What To Eat Before A Fasted Cardio Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you decide to do fasted <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">cardio<\/a>, there are a few things you can eat or drink before your workout to help minimize the drawbacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, try drinking black coffee or green tea before your workout. Caffeine can help increase your metabolism and fat burning (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30335479\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It can also give you a much-needed energy boost. Hydrate with water or a low-calorie electrolyte drink to keep your energy levels up and minimize cramping.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to have a small protein shake before your workout. This will help preserve muscle mass and prevent cravings later on. Just be sure to keep it light \u2013 you don&#8217;t want to end up with an upset stomach during your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, consider taking branched-chain amino acids (BCAAs) before you exercise. BCAAs can help prevent muscle breakdown and preserve muscle glycogen stores. They may also help increase fat burning (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8329528\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other safety tips for a successful fasted cardio workout include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep your run between 40 and 60 minutes long:<\/b><span style=\"font-weight: 400;\"> Any longer and you risk running out of energy or experiencing cramping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start at a slow pace and keep your heart rate under 140 beats per minute:<\/b><span style=\"font-weight: 400;\"> This will help you avoid feeling lightheaded or dizzy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wear loose, comfortable clothing and shoes:<\/b><span style=\"font-weight: 400;\">This will help you stay cool and avoid chafing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monitor your blood sugar levels: <\/b><span style=\"font-weight: 400;\">If you feel yourself getting lightheaded or dizzy, stop and have a snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay hydrated: <\/b><span style=\"font-weight: 400;\">Drink plenty of water before, during, and after your workout.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\"><i>How To Increase Stamina For Running: 10 Expert-Approved Tips<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Pre-Workout_Snacks\"><\/span><strong>Healthy Pre-Workout Snacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for something more substantial to eat before your workout, try one of these healthy snacks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A fruit and yogurt parfait:<\/b><span style=\"font-weight: 400;\"> get some protein and carbs from the yogurt, and some natural sugar from the fruit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A whole grain English muffin with peanut butter:<\/b><span style=\"font-weight: 400;\"> this will give you sustained energy from the complex carbs in the muffin, and some protein and healthy fats from the peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A banana with almond butter:<\/b><span style=\"font-weight: 400;\">this snack has simple carbs for quick energy, plus some protein and healthy fats from the almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A small bowl of oatmeal with berries:<\/b><span style=\"font-weight: 400;\">this is a great option if you&#8217;re working out first thing in the morning. The oatmeal will give you complex carbs for sustained energy, and the berries will provide natural sugar for a quick boost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rice cakes with avocado:<\/b><span style=\"font-weight: 400;\"> the rice cakes will give you complex carbs for energy, while the avocado provides healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A veggie wrap with hummus:<\/b><span style=\"font-weight: 400;\"> this snack has complex carbs from the wrap, and protein and healthy fats from the hummus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A small salad with chicken<\/b><span style=\"font-weight: 400;\">: this is a great option if you&#8217;re looking for something light but filling. The veggies will provide complex carbs and fiber, while the chicken will give you protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greek yogurt with berries: <\/b><span style=\"font-weight: 400;\">this snack has protein and carbs from the yogurt, and natural sugar from the berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A hard-boiled egg with toast: <\/b><span style=\"font-weight: 400;\">this is a great option if you need something quick and easy. The egg will give you protein, while the toast provides complex carbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A fruit smoothie: <\/b><span style=\"font-weight: 400;\">this is a great option if you&#8217;re looking for something quick and easy. The fruit will provide natural sugar for energy, while the yogurt or milk will give you protein and carbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A trail mix: <\/b><span style=\"font-weight: 400;\">this snack has complex carbs from the nuts and dried fruit, and healthy fats from the nuts.<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\"><img decoding=\"async\" class=\"aligncenter wp-image-37303 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-3-1024x576.jpg\" alt=\"running on an empty stomach\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out on an empty stomach has some potential pros and cons. On the plus side, it might help improve your overall performance, make you eat less later in the day, and help you lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the downside, it can make it harder to work out intensely, increase your risk of injury, and make you more likely to overeat later.If you decide to give it a try, be sure to listen to your body and stop if you feel faint or dizzy. And, as always, be sure to talk to your doctor before starting any new exercise regimen.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_On_An_Empty_Stomach\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re an early riser who enjoys a morning run, the idea of eating that early in the day may be a struggle. It can be tempting to just hit the pavement on an empty stomach. Is running on an empty stomach really all it&#8217;s cracked up to be? There are a few things to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46485,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-46484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running On An Empty Stomach: Is It All It&#039;s Cracked Up To Be? - BetterMe<\/title>\n<meta name=\"description\" content=\"Fasted cardio aka \u2605 WORKING OUT ON AN EMPTY STOMACH \u27a4 has some potential pros and cons. Find out the reasons why you might want to try it and how to do it safely.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running On An Empty Stomach: Is It All It&#039;s Cracked Up To Be?\" \/>\n<meta property=\"og:description\" content=\"Fasted cardio aka \u2605 WORKING OUT ON AN EMPTY STOMACH \u27a4 has some potential pros and cons. Find out the reasons why you might want to try it and how to do it safely.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_620801999.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"665\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67\"},\"headline\":\"Running On An Empty Stomach: Is It All It&#8217;s Cracked Up To Be?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\"},\"wordCount\":2082,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_620801999.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're an early riser who enjoys a morning run, the idea of eating that early in the day may be a struggle. It can be tempting to just hit the pavement on an empty stomach. Is running on an empty stomach really all it's cracked up to be? <\/span><span style=\\\"font-weight: 400;\\\">There are a few things to consider before you lace up your sneakers and head out the door. First, it's important to understand how running on an empty stomach can affect your body. Second, you'll need to decide if the benefits outweigh the potential risks. <\/span><span style=\\\"font-weight: 400;\\\">So, what exactly happens when you run on an empty stomach, and should you be doing it? Let's take a closer look.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Fasted Cardio And How Does It Work?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Fasted cardio is any type of cardiovascular <a href=\\\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\\\">exercise<\/a> that is performed in a fasted state. This means that you have not eaten anything for at least 6-7 hours before your workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For example, if you go for a run at 6 am and haven't eaten since dinner the night before, you are running in a fasted state. The same would be true if you went on a run in the evening after skipping lunch or afternoon snacks.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you exercise in a fasted state, your body must rely on stored energy sources for fuel. This can lead to some interesting changes in your body, both during and after <a href=\\\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\\\">your workout<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">During exercise, your body will begin to break down stored glycogen for energy. Glycogen is a type of carbohydrate that is stored in your muscles and liver (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4802397\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"fon ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\",\"name\":\"Running On An Empty Stomach: Is It All It's Cracked Up To Be? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_620801999.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Fasted cardio aka \u2605 WORKING OUT ON AN EMPTY STOMACH \u27a4 has some potential pros and cons. 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Find out the reasons why you might want to try it and how to do it safely.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/","og_locale":"en_US","og_type":"article","og_title":"Running On An Empty Stomach: Is It All It's Cracked Up To Be?","og_description":"Fasted cardio aka \u2605 WORKING OUT ON AN EMPTY STOMACH \u27a4 has some potential pros and cons. Find out the reasons why you might want to try it and how to do it safely.","og_url":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":665,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_620801999.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67"},"headline":"Running On An Empty Stomach: Is It All It&#8217;s Cracked Up To Be?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/"},"wordCount":2082,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_620801999.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're an early riser who enjoys a morning run, the idea of eating that early in the day may be a struggle. It can be tempting to just hit the pavement on an empty stomach. Is running on an empty stomach really all it's cracked up to be? <\/span><span style=\"font-weight: 400;\">There are a few things to consider before you lace up your sneakers and head out the door. First, it's important to understand how running on an empty stomach can affect your body. Second, you'll need to decide if the benefits outweigh the potential risks. <\/span><span style=\"font-weight: 400;\">So, what exactly happens when you run on an empty stomach, and should you be doing it? Let's take a closer look.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Fasted Cardio And How Does It Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Fasted cardio is any type of cardiovascular <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">exercise<\/a> that is performed in a fasted state. This means that you have not eaten anything for at least 6-7 hours before your workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For example, if you go for a run at 6 am and haven't eaten since dinner the night before, you are running in a fasted state. The same would be true if you went on a run in the evening after skipping lunch or afternoon snacks.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you exercise in a fasted state, your body must rely on stored energy sources for fuel. This can lead to some interesting changes in your body, both during and after <a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\">your workout<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">During exercise, your body will begin to break down stored glycogen for energy. Glycogen is a type of carbohydrate that is stored in your muscles and liver (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4802397\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"fon ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/","url":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/","name":"Running On An Empty Stomach: Is It All It's Cracked Up To Be? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_620801999.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Fasted cardio aka \u2605 WORKING OUT ON AN EMPTY STOMACH \u27a4 has some potential pros and cons. 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