To Eat or Not to Eat Before Your Workout?

Amy Schlinger
by Amy Schlinger
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To Eat or Not to Eat Before Your Workout?

It’s an ongoing debate whether or not to eat before a workout. Some individuals need time to have a yogurt and a banana, while others roll out of bed and head out the door on an empty stomach. So which is the better for you: Eating a pre-workout meal or exercising fasted?


A new study from the University of Bath in the U.K. found that not eating before a workout can burn more fat tissue. Researchers examined overweight males by having them walk for an hour at 60% of their maximum oxygen consumption on one occasion on an empty stomach, and then, on another occasion, two hours after enjoying a carb-heavy, high-calorie breakfast. They found that, after eating a meal, the subject’s bodies were focused on the meals and exercise didn’t have the same beneficial effect on fat tissue. “This means that exercise in a fasted state might provoke more favorable changes in adipose tissue, and this could be beneficial for health in the long term,” writes Dylan Thompson, in the study. Translation: More fat tissue was burned when participants exercised fasted.

“Most sports dietitians would not recommend a calorie-laden meal before exercise,” says Leslie Bonci, RD, founder of Active Eating Advice, nutrition consultant for the Toronto Blue Jays and Kansas City Chiefs. “Nevertheless, the theory that the body may be able to use more fat as an energy source in a fasted state is intriguing, as digestion is a non-factor in a fasted state.”

So it’s time to give up the pre-workout meal, right? Not necessarily. First, it’s worth noting that the study was only done on overweight men, so it’s hard to know how women would respond.


“My concern with working out fasted — contraindicated for those with diabetes, pregnant or lactating women and those who are hypoglycemic — is that this could also mean someone may not be optimally hydrated either, as food contains fluid,” says Bonci. “And while you may be burning fat, you may also be using muscle as an energy source as the body looks to fuel itself during exercise and it can more quickly break down muscle tissue to yield carbohydrates as an energy source than the time it takes to break down fat to free fatty acids.” Therefore, your muscle gains may be compromised along with fat, so you could burn into the results you’ve been working so hard to get.  

This study also focused on fasted cardio versus a fasted strength workout. “I would doubt that the body would burn fat in a strength-training workout,” says Bonci. “The absence of fuel before a cardio workout is the potential for the body to use muscle as a fuel source in addition to fat. But fasting before a strength workout may have a catabolic or muscle breakdown effect, which is not what most people are looking for as a result of strength training.” And not eating protein before lifting may contribute to muscle protein breakdown.



If you’re going to eat before a workout, it’s important to be aware of what you’re eating. A small banana, half a cup of oatmeal or a slice of whole-wheat toast with honey would suffice — but you shouldn’t be eating all three! The more food you have in your gut, the more blood is diverted to the stomach instead of the exercising muscles, explains Bonci.

The most important thing is to have a good, clean diet overall, to know your body and proceed accordingly with what works best for you, explains Adam Rosante, fitness and nutrition coach in New York City, author of Super Smoothie Revolution, whether that’s a fasted workout or eating prior to exercise.

“In terms of training fasted, the tricky part comes when a person can’t exert sufficient effort in a fasted state — and everyone is different,” he says. “I, for instance, do very well training hard, fasted — not because it burns more fat but because it works for me. But on the complete opposite end of that spectrum, I have clients who can barely function on an empty stomach, let alone train.”

While some individuals function fine fasted, others cannot focus as clearly, may fatigue faster and may be weaker with nothing in their stomach. In that case, their workout isn’t as good, which means they’re burning less fat. So the answer to the long-standing question about eating before a workout versus fasted exercise is that there still isn’t a definite answer. It’s about figuring out what works best for your body and sticking with that.

About the Author

Amy Schlinger
Amy Schlinger

Amy is a New York-based fitness and health writer and editor whose work has appeared in SELF, Men’s Fitness, Shape, Muscle & Fitness HERS, Pilates Style, Max Sports & Fitness and more. Check her out at


9 responses to “To Eat or Not to Eat Before Your Workout?”

  1. Avatar David Alge says:

    Personally, I like to go for a nice brisk walk first thing in the morning before I drink or eat anything. I do about 5 miles around 14-15 minutes per mile. I find that weighing after this walk is less than if I weigh before or if I eat/drink anything. During the day, I seldom do any workouts after a meal. Usually I will hydrate a good bit with water then go for my workout, which keeps any hunger away. I’ll go eat after I get back.

    • Avatar vanillatwilight says:

      It’s a common myth that the weight you lose after a workout is fat loss. People weigh themselves after a workout and compare that to a weighing the previous day. The reality is, it’s just water loss from sweat. Don’t fool yourself with post-workout weighings.

      • Avatar Maurice C. Howard says:

        You must remember now during calorie loss fat calories are burned first. You must put in some work to reach the cardio zone so you can sweat where you switch over to carbs. So on an empty stomach, your body has to burn fat first, it’s the easiest fuel available to burn, carbs have to go through several cycles before it can be burned.

  2. Avatar j says:

    Research has been conducted on women and the opposite is true. Fasted state good for males, not for women who should eat before, and not for 90 minutes after.

  3. Avatar Denise says:

    The assumption seems to be that all workouts are land-based. I’m a lap swimmer, I never eat before I swim, and I don’t know anyone at my pool who does. It’s like carrying a rock in your stomach, very uncomfortable.

  4. Avatar Ashik says:

    So the crux of the article is when you are a overweight person you should excercise on empty stomach but for a person who is lean and wants to gain muscle, he should have some carbohydrates before workout to avoid muscle break down….

  5. Avatar Jagan Kumaravelu says:

    I find that I perform best when I have a gap of 4-5 hrs between my last meal and my workout. Water and calorie free stuff is fine, but anything with calories should be completed 4-5 hrs before workout. Thats why I dont eat anything after lunch and then start eating immediately after completing workout in the evening. That way, I can reserve a good chunk of calories for dinner/post dinner (my weakest spot where I seem to not be satisfied enough with any amount of food).

  6. Avatar John050 says:

    I would think the better study would be comparing exercise after a small meal like the banana or oatmeal referenced later in the article than a “carb-heavy, high-calorie breakfast”. I can’t imagine doing much of anything after such a meal, I’d be too afraid of having to throw up. So something that is more in line with what most people would do would seem more a more appropriate study. Also I’d be curious if the study also looked at how the overweight people who fasted prior to working out ate compared to those who ate before hand. If they ate more than they otherwise would have were the benefits of the fasted exercise actually negated by the post-workout meal?

  7. Avatar Maurice C. Howard says:

    I have to agree with this article. In my search of exercises I found yoga’s Surya Namaskar or Sun Salutation workout. This workout, done in the morning during the sunrise should be done on an empty stomach. For me it seems to ignite my caloric burning engine, wakes my body up, ready to consume that 1st meal and put it to work. But really, who would want to exercise right after eating? Walking maybe, but to run, cycle or tennis would be horrible.

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