Workout On An Empty Stomach? (Benefits & Drawbacks)

It’s easy to put on weight but hard to get rid of it. The things that make losing weight harder are lots of different workout advice given by people to lose weight faster. The advice is sometimes good, but sometimes it can cause more harm than good. So, we’ll be talking in depth about whether Is it okay to exercise on an empty stomach?

It’s both good and bad to exercise on an empty stomach. If you have low blood glucose levels, then working out on an empty stomach will make you feel dizzy, lightheaded, and nauseous. If you’re in good physical shape and don’t have any physical health issues, you can do the workout when you’re hungry.

To gain a deep understanding of the topic, make sure you stay until the end so you can get everything you need. To avoid getting late, let’s get started.

Is It Safe To Workout On An Empty Stomach?

A lot of research has been done on this, and they discovered that working out on an empty stomach is beneficial. In terms of losing weight, working out first thing in the morning proved to be the most effective workout.

The reason why most of the studies found working out on an empty stomach useful is because of glycogen

For those who don’t know what it is, it’s a substance in our bodies that stores carbohydrates so that our bodies can use them as energy. But when we sleep at night, the glycogen runs out of our bodies.

Thus, when we work out first thing in the morning, instead of using carbohydrates as energy, our body starts using fats as energy, which helps us lose weight.

This is the first common reason why fasted-state workouts are considered to be the best for weight loss. This proves that working out on an empty stomach can help us lose weight faster. Is it a good idea to exercise on an empty stomach?

There are some people who benefit from fasted workouts, while others may have negative effects from them. 

People who have low blood glucose levels, when they work out on an empty stomach, might feel dizzy, nauseous, or lightheaded. However, if your blood pressure is okay, doing a workout without eating won’t do any harm to you.

Who Shouldn’t Workout On An Empty Stomach?

As stated earlier, for people who have low blood glucose levels, working out on an empty stomach might not be a good thing for them. But there are two other kinds of people as well who may have negative effects from fasted-state workouts.

1) People Who Have Diabetes!

An empty stomach is not a good day to work out if you mentally need to know that you won’t burn out midway through the workout. 

Diabetes and low blood sugar sufferers are in the same boat. Eating a little snack while exercising can keep you safe.

2) Long Distance Race Training Exercises:

As long as you’re not training for an endurance event like a triathlon or long-distance race, you should eat before longer sessions, and you may have to refuel while training.

So, if you’re any of these people, then doing a workout on an empty stomach might not be a good idea for you. So, make sure you know your condition before thinking about doing a workout.

Working out on an empty stomach has both benefits and drawbacks. And now, We’re going to examine both of them. 

The Benefits Of Working Out On An Empty Stomach.

Following are the benefits of working out on an empty stomach.

1) You Burn Weight Faster:

The more exercise you do on an empty stomach, the more fat you burn. A study conducted by Cambridge University Press proved this. 

Twelve active men participated in this experiment. All of them exercised on the treadmill after breakfast or while still fasting from the previous night. 

When compared with those who had eaten breakfast, those without breakfast burned more body fat.

2) It Improves Performance:

Working out when your carbohydrate levels are low, such as when you’re hungry, can actually help you perform better during “regular” exercises. 

The concept of “train low, compete high” states that your body burns fat more efficiently when your glycogen stores are low, so your body is ready for competition when your carbohydrate levels are high.

3) Workout More If You’re Inspired!

By exercising first thing in the morning, before stopping to cook breakfast, drink that cup of coffee, or do anything else that can distract you in the mornings, you can burn calories without being distracted.

It’s far simpler to go to the gym first thing in the morning if you have to leave the house by 8 a.m. than it is to have breakfast, wait for it to digest, and then exercise.

Therefore, working out on an empty stomach has these benefits. But, what about the drawbacks? Now, that’s the topic that we’re going to talk about now. Read on!

Drawbacks Of Working Out An Empty Stomach. 

You should also be aware of the drawbacks of exercising on an empty stomach. Let’s begin!

1) Lack Of Energy

Fat burning may be enhanced by fasting before exercise. A lack of energy can also result in health problems, such as high-intensity workout injuries or major crashes or binges after exercise.

2) Muscle mass decreases with less energy

You could not have the fuel that your muscles are used to using if you don’t have the energy from eating a healthy meal. This may require some adjusting, and it may not be worth it for some people.

3) Your Body Won’t be able to recover!

Even though, With healthy nutrition and preparation, this one may be balanced out. Without food energy, you might feel harsher for longer as your stored glycogen reserves are depleted during workouts.

It is thought that working out on an empty stomach necessitates a longer recovery period. Exhaustion or pushing yourself too hard may cause it. Your muscles may not be able to recover properly after exercising if you don’t consume enough protein.

As you can see, working out without eating has both pros and cons. As soon as you finish reading this, you know whether or not you should work out on an empty stomach. Now it’s time for me to share some tips about working out first thing in the morning.

First-Thing-In-The-Morning Workout Tips.

Exercising first thing in the morning is the most effective way to lose weight. In this section, I will provide you with some tips that will make this exercise easier for you. Let’s begin!

1) Drink Water When You Wake Up!

Take 100 mL of water as soon as you wake up. Your body gets a jump-start from it, and it has numerous advantages that go beyond your activity level. 

Drinking water increases insulin sensitivity, accelerates weight loss, and boosts metabolism.

2) Already Plan What You’re Going To Eat!

Regardless of whether you want to eat before or after your workout, plan what you’re going to eat afterward. T

The muscles need protein in order to recover, and the glycogen stores in the body need to be replenished.

My personal favorite is a great protein smoothie post-workout.

3) Start with a lower-intensity workout

Fasting, however, should not be started immediately with high-intensity exercise. Yoga is a low-energy activity that will prepare you for it.

4) Don’t Cheat Your Body!

When you have symptoms like lightheadedness, wooziness, queasy feeling, or fatigue, please stop. 

Be careful not to overdo the workout when you’re having any of these symptoms. Because they show that the workout is negatively affecting your body. Experience a new sense of normalcy and discover your body’s limits.

What About Taking Pre-Workout On An Empty Stomach?

When it comes to the pre-workout, it’s way different than doing a workout on an empty stomach. It provides you with energy before exercising with pre-workout pills, which are also called “pre-workouts.”

There is usually a significant amount of caffeine present. These vitamins are frequently available as pills and powders. Some pre-workout supplements contain chemicals that may benefit your health and workout.

Now you know what a pre-workout is. So, if you want to do a pre-workout, there are some pros and cons to it that I’d want you to know about. So, let’s talk about them.

Benefits And Drawbacks Of Pre-working out

If you’re willing to do a pre-workout, then make sure you know about its drawbacks and benefits. 

An overview of the advantages and disadvantages is provided below. So, go through them carefully so that you may not do something bad to your body.


1) Helps Your Lose Weight Faster

As stated in the empty stomach workout as well, working out in a fasted state helps you lose fat faster; the same goes for pre-workouts. 

Even though you don’t completely fast in this exercise, I mean, you take some sort of pre-workout. 

However, the majority of pre-workout supplements contain caffeine, which is the best ingredient for helping you lose weight in general.

2) Faster Absorption Rate

The pre-workout will enter your system more quickly if you take it on an empty stomach. In this case, you can take the stimulant closer to the time of your workout, since it will begin to work faster.

3) You won’t break your fast with this!

The majority of pre-workout supplements do not contain calories, so it hasn’t been discovered that the chemicals they contain can break a fast.

In such a case, you may use your pre-workout on an empty stomach rather than relying on energy from a meal.


1) Digestive Upset

You may experience digestive distress when you take a stimulant-containing supplement on an empty stomach, especially if you are sensitive to caffeine.

Pre-workout supplements can cause nausea and diarrhea when taken on an empty stomach.

If you suffer from these symptoms as well, then you should take some food with your pre-workouts, such as a banana or protein powder. Pre-workouts will be absorbed more slowly with a small meal.

2) Large Crash in Energy

If you take your pre-workout on an empty stomach to increase absorption, you may experience an energy dip a few hours after taking the supplement.

3) Feelings of Increased Anxiety or Jitters

Pre-workouts may also make you feel more anxious or jittery if taken while fasting as caffeine is known to have these effects on some people.

It has both pros and cons to working out before you work out. Pre-workout on an empty stomach: Here’s how to make the most of it.

Best Way To Pre-Workout On An Empty Stomach

If you want to do pre-workouts on an empty stomach without doing any harm to your body, then follow the below-mentioned tips.

1) Go For A  Pre Workout With Minimal Ingredients

Pre-workouts containing a variety of ingredients and fillers may cause gastric distress when taken on an empty stomach. 

Thus, it’s best to take a pre-workout that has few ingredients. And the best pre-workouts that have minimal ingredients are:

  • Ora Organics Natural Pre-Workout Powder
  • Naked Nutrition Naked Energy

These are the two best pre-workouts from reputable brands that you can go for.

2) Take Your Pre-workout 10-15 Minutes Before You Work Out

On an empty stomach, take a pre-workout about 10-15 minutes before training to get the most energy out of it. A workout will be less likely to experience energy spikes or drops if you do this.

3) Take Half the Dose Of The Pre-workouts!

A lot of times, it happens that taking too many pre-workouts starts negatively affecting our bodies. So, if you’re also having issues from taking too many pre-workouts, then you can reduce them to half a dose. 

This way, not only will you get rid of the bad effects that your body is having, but you’ll also get enough energy for your workouts.

4) Drink Plenty of Water

You will be more likely to avoid stomach discomfort or nausea by drinking your pre-workout with lots of water (about 8–10 ounces).

But, it doesn’t mean that you’ll take too much water. Too much good can be bad, you must have heard this saying, right?

So, the same goes for the water. When you take too much water before a workout, it’ll make you full and you won’t be able to do the workout properly. That’s why make sure you’re taking a medium intake of water.

These are some of the best tips that you can use for doing pre-workouts without doing any harm to your body.


Can you exercise on an empty stomach?

There is some evidence that suggests working out on an empty stomach is beneficial, but it’s not always the best approach. It is possible to lose stamina and burn essential energy sources (proteins) when exercising on an empty stomach.

What is the benefit of exercising on an empty stomach in the morning?

If you are fasting, it is recommended that you exercise before breakfast. Weight loss is thought to be aided by this. It is possible to enhance your performance and vitality by exercising after a meal.

Final Words

Is it good to do the workout on an empty stomach? It depends on your body condition. It can be beneficial to some people while being harmful to others. If you have low blood glucose levels, then it may be harmful to you. 

Also, if you have any other serious disease, you should never ever do fasted workouts. However, if you’re all good and don’t have any sort of health issues, then you can try doing workouts when you’re hungry.

That’s all I had for you in this article. If you have any questions related to the topic, please let me know in the comment section below. I’d love to help you out.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *