Whether you wake up early to do a morning HIIT workout or head to the gym for sunrise Peloton classes, eating a full breakfast might strike you as highly stressful. If you don’t eat anything before your workout, your tummy might growl as you work out.
Do you think working out on an empty stomach is a good idea? Registered dietitian nutritionist Abby Chan, M.S., R.D.N., says she does not recommend it. Chan explains why fueling up before a workout, and the risks of working out on an empty stomach are crucial. The body constantly works better when fed. Don’t hesitate to enjoy a slice of toast before your run.
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On An Empty Stomach, You Can’t Work Out
The liver and muscles store carbohydrates as glycogen to provide energy to your body during exercise. A moderate-intensity or short-duration workout requires about one liter of glycogen from your body. Exercise on an empty stomach can cause nausea, fatigue, and discomfort for some people. Skipping a pre-workout meal or snack can have short- and long-term health consequences.
Chan says that when you’re training regularly, whatever the activity, not fueling up can affect your ability to recover. During fasting, your blood sugar is already low, so your body utilizes glycogen to help raise your glucose levels and effectively support your brain and organ function.
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Workout Nutrition: When to Eat
Chan suggests eating 90 minutes an hour before the activity for a good workout. In that case, hitting the gym right after eight hours of sleep isn’t a great idea. Chan suggests having a carb-rich snack 30 minutes before eating to maintain your blood sugar levels if cooking a full meal isn’t possible due to schedule conflicts, time constraints, or personal preferences.
In addition to boosting your energy, fueling up before your lifting session or Pilates class will keep you from feeling ravenous afterward. You should work out while your stomach is full and satisfied, even if you are concerned about inhibiting recovery.