Should I Exercise On An Empty Stomach? We Asked The Experts

Timing your meals around a workout can be tricky – and we all know that the more complicated something is, the less likely we are to do it. If you struggle to get it right, fear not. We spoke to three experts on when and what we should be eating ahead of a workout (if anything). May you never miss a morning run again.



Decide when to eat pre or post workout

'Deciding when to eat pre or post workout depends on a number of factors,’ says Claire Finlay, health and fitness consultant and founder of Transition Zone gym. 'The time of day, when your last meal was and the type of workout you are doing, whether it’s strength training, cardio or HIT (high intensity training.) Exercisers with weight loss goals might find an advantage in waking up and exercising first thing in the morning, known as 'fasted training’ or by fasting for a few hours before a mid-day or evening workout. This means there will be less glucose in your system, and you are more likely you are to tap into your stored energy, which means releasing and burning surplus fat. A banana around an hour before your workout is perfect.”

If you eat, make it high in protein and carbohydrates

'The thinking used to be that it was better not to eat before exercising, especially first thing in the morning, so that your body would burn more fat, says Dr Marilyn Glenville, a nutritionist who specialises in women’s health. 'But science suggests that it is more effective to have something to eat containing protein and carbohydrates in order to give you the energy for the workout and to build muscle. Ideally you should eat about 30-45 minutes before exercise and then within two hours of exercising - but wait at least 15 minutes before eating after working out. For a pre-exercise snack, yoghurt with banana and berries or egg with wholewheat toast along with some coconut water would be ideal.’

Don’t forget your post-exercise nutrition

'Training on an empty stomach can boost fat loss and help with toning muscles,” says Jess Schuring, founder of Heartcore. “This is due to a series of hormone reactions that happen in our bodies during and after training. Most of our clients train on an empty stomach as it allows them to go through the movements with more ease and to also feel more energised. If fasting before your training session isn’t for you, bananas are great as they provide you with an immediate energy boost and are easily digested. Post workout, remember to rehydrate your body with plenty of water and opt for a mineral and protein rich snack.”

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