We explore whether training/exercising on an empty stomach/fasted state is a good or bad thing. It's not as simple as it sounds and we find it's very individualised/complicated!
We begin by going into the realms of "The Diets" by discussing intermittent fasting. Tom has done this previously so he tells us of his experiences and how he felt from not only a training standpoint but losing weight and the convenience factors.
This took us onto a claim that those training while fasted/empty stomach like to make. Because we are training with low glycogen stores our body is forced to tap into our fat stores for energy. So while this is true yes, as long as you're in a consistent calorie deficit you will lose fat regardless of training fasted or not. Not only that but from a performance standpoint, you will most likely perform worse than if you had eaten before.
However what if you can't exercise after eating for at least 2 hours because it makes you feel sick etc and you simply don't have the time to wait? Then unless you have been allowing the body to adjust to increasing intensity over time then we'd recommend you keep it light. As we mention we wouldn't personally do anything too intense without eating prior but this is why this topic is so individualised as some may find it ok to do intense training on an empty stomach. Evidence does suggest that eating prior will improve performance, however.
We also discuss EPOC (afterburn effect) and why it may be overexaggerated. This is something that happens after you exercise. So the continuation of extra calories being burned. There was a study which claimed this afterburn effect is heightened by eating before exercise over not eating. This is linked down below. Although this may be true it was hard to tell by what extent and from what we know it's most likely not a significant amount. Perhaps the reason this "afterburn" effect is heightened due to eating before is actually due to improving performance output so working harder, therefore, burning more calories. Once again this is all very personal to individuals.
More From Us
Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!
Train Primal - Online Personal Training With Bill & His Team
Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.
Find us on Instagram
@chatshitgetfitpodcast
@bill_trainprimal
@coachtomreardon
Studies Mentioned
Effects of fasted vs fed-state on exercise on performance
Eating before Increases EPOC
EPOC after cardio
EPOC resistance training
Let’s Chat, Myths: Running & Bad Knees + Caffeine Dehydrates
Let’s Chat, Skinny Jab, Juice Plus & Boombod
Let’s Chat, Fitness Apps
Let’s Chat, WTF is the OYO NOVA GYM
Let’s Chat, Fat but Fit or Slim and Sedentary
Let’s Chat, Fitness Trackers
Let’s Chat, Covid & Fitness
Create your
podcast in
minutes
It is Free
Good Mood Revolution
The Relaxback UK Show
Your Sleep Guru Podcast
Anxiety Slayer™ with Shann and Ananga
Nothing much happens: bedtime stories to help you sleep
The Gary Null Show