Is It Better To Have Breakfast Before Or After Exercising? Does Fasting Lose Weight More?

If you are one of those people who wake up full of energy, wanting to squeeze the day from start to finish, surely you prefer to jump out of bed, put on your tights and shoes and start exercising as soon as possible.

In this case, you may have wondered, quite often, about what is better when you train first thing in the morning, whether to have breakfast to have a full stomach or take advantage of being on an empty stomach to exercise your body.

Why train on an empty stomach It is not always advisable to exercise on an empty stomach to lose weight. (Jeremy Chen for Unsplash)


When we talk about training on an empty stomach, we mean doing it after spending the whole night without eating food and before having breakfast. After that period of time, our glycogen levels are at their lowest point.

Glycogen is the way that the body accumulates in the muscles and liver the glucose that travels through the blood and is the primary source of energy that it uses. Therefore, when training on an empty stomach, we would be forcing you to use fats as an energy source.

Is it always effective?

Although it may seem after what we have told you that exercising on an empty stomach is the perfect solution to burn fat, the truth is that it is not always beneficial to train on an empty stomach.

In fact, this practice is not recommended for those who have health problems, such as diabetes, hypertension or kidney disease, as well as for those who want to perform high-intensity exercises.

If you are going to do high intensity physical exercise, it is not recommended. (Unsplash)

In this type of training, fasting is not effective because it reduces performance, burns fewer calories and can lead to loss of muscle mass, just the opposite of what is intended.

The process of breaking down fat and transforming it into energy is much slower than when it is done with carbohydrates, so the energy will not be enough to support high intensity exercise.

It is most effective for those who choose to do moderate intensity exercises over a long period of time, such as running or walking. Also, in the long run, the body can get used to burning more fat.

It is best suited for physical exercises of moderate or light intensity. (Jeremy Chen for Unsplash)

However, this fasting training technique also has its drawbacks; for example, it is not recommended for beginners and, if you still decide to do it, you must introduce it progressively, stopping if you notice any negative effect.

And it is that during this type of practice there are some problems that may arise and that should not be taken lightly. Training on an empty stomach can lead to fatigue, loss of energy due to reduced glycogen reserves, dizziness and hypoglycemia.

It should be noted that training on an empty stomach does not have to imply weight loss, because for that it is necessary to ingest fewer calories than are consumed throughout the day. In fact, if we eat breakfast we can perform exercises of greater intensity, which produce a higher caloric expenditure.

That said, if you have doubts about when it will be better to train according to your needs and requirements, the best thing you can do is always consult with an expert such as a personal trainer or physical education technician.