Many people believe exercising on an empty stomach is the fastest way to lose weight. But skipping a pre-workout meal may not help you burn more fat — and it could leave you with less energy and increase the risk of muscle loss.
That’s according to Lera Logunova, a fitness trainer who addressed the topic on her Telegram channel.
Does fasted exercise burn more fat?
«Should you eat before a workout? This is one of the questions I’m asked most often,» Logunova said.
Many people avoid eating before exercise because they believe their bodies will burn stored fat more quickly while fasting.
«On the one hand, that’s partly true,» she said. «During a fasted workout, the percentage of fat oxidation is slightly higher. But by the end of the day, total fat loss is the same whether you exercised fasting or after eating. What matters is your overall calorie deficit.»
According to Logunova, people also tend to have less energy when they exercise on an empty stomach. As a result, they may train less intensely, burn fewer calories and increase the risk of breaking down muscle tissue instead of fat.
Pros and cons of working out before eating
Logunova said fasted workouts may be a good option for people who exercise early in the morning and experience nausea or stomach discomfort if they eat beforehand.
The trade-off, she said, is that strength and performance may suffer. Without adequate fuel, it can be harder to lift heavier weights or improve athletic performance.
Eating before a workout, on the other hand, can boost energy levels, improve workout quality and help reduce muscle breakdown. The main drawback is that meals need enough time to digest before exercise.
What to eat before a workout
If you’re eating two to three hours before training, Logunova recommends having a balanced meal that includes complex carbohydrates, lean protein and vegetables, such as rice or buckwheat with chicken or fish.
If your workout starts in 40 to 60 minutes, she suggests choosing a light snack that’s high in carbohydrates and low in fat and fiber to avoid stomach discomfort. Good options include a banana, a couple of crackers with cheese or low-fat Greek yogurt with dried fruit or berries.
The bottom line
Ultimately, Logunova said the best approach depends on your goals and personal comfort.
«If your goal is building muscle and strength, eating before training is essential,» she said. «If your goal is weight loss, choose the approach that feels most comfortable. The most important factors are your overall activity level and nutrition throughout the day.»
Logunova added that she personally always eats about an hour before exercising because she cannot work out comfortably on an empty stomach.
