Khaberni - Many believe that exercising on an empty stomach helps in burning fat faster and enhancing the efficiency of the workout, but it seems that the truth is not that simple.
According to former general medicine specialist and former Miss France Marine Lorfelin, exercising without eating a meal beforehand makes the body resort to energy stores, thus burning fat. However, this effect is temporary, as the body later compensates for the lost energy with intense hunger throughout the day.
Nutrition specialist Javier Gonzalez from the University of Bath confirms that fat loss primarily depends on creating a caloric deficit, i.e., burning more energy than is consumed. In this case, whether the person is fasting or not, the body always seeks to restore balance.
From a performance perspective, "Popular Science" magazine indicates that intense workouts on an empty stomach are not effective, as the training demands exceed the body’s capacity when fasting.
Experiments have shown that participants who ran or did intense exercises for 15 minutes without eating performed worse and faced reduced motivation and satisfaction after the workout.
Experts also warn of risks such as low blood sugar, dehydration, rapid fatigue, cramps, and nausea. Therefore, Marine Lorfelin advises eating a balanced meal one to one and a half hours before exercising, and constantly drinking water.
Nevertheless, exercising on an empty stomach can be practiced cautiously, especially if the pace is moderate. Gonzalez adds that fasting training might slightly benefit metabolic health and improve muscle response to effort, especially in preparation for marathons or long efforts.
