Have breakfast before or after exercising?

With so many people exercising lately, there are many conflicting opinions about it. Should we exercise on an empty stomach? Is it a good option? Depending on your objective, the answer will vary.

Running or exercising on an empty stomach

To begin with, we must clarify that an 8-hour fast is not the same as a 16-hour fast. Fad diets cause the dynamics of fasting in the morning to not help us have good results. If you plan to get up and go to the gym or go for a run on an empty stomach, you should eat a decent dinner the night before. I mean, you should have protein, carbohydrates, and a little fat for dinner. This, of course, without overdoing it, since too much food will not let you sleep. The idea of ‚Äč‚Äčexercising on an empty stomach is that you have glycogen stores between 70% and 80%. So you can train with an 8 hour fast without problem; I mean, you can exercise confidently if it’s the first thing you’ll do in the morning. You should not overdo it because the fast is prolonged if you decide to do it until 12 pm, and in this case, your body will no longer have the same reserves as at 7 or 8 in the morning. Now let’s talk about the pros and cons of exercising on an empty stomach.

Pros and cons


  • After fasting, protein breakdown increases. To prevent this from happening to you, you should take a good protein by finishing your exercise. 
  • If you did not eat properly, the glycogen stores would not be the best, this can cause you to have a lower quality work or that you get dizzy when going to the gym.
  • If you exaggerate your diet and dare to exercise on an empty stomach, you will only weaken your immune system.


  • Your hormonal system responds through mechanisms that increase fat oxidation.
  • It helps you adjust to a lack of glycogen, this is ideal for girls looking to compete.
  • You save yourself an incredible amount of time. Many girls have to eat something before arriving to train and waiting for the corresponding time so as not to feel heavy. This problem ends if you fast in the morning.

Fasting to achieve your goals

As I told you at the beginning, fasting may or may not help your goals. If your goal is to work on strength or speed, fasting will not be your best ally. The training high-intensity fasting is a waste of time since there will surrender in the same way. On the other hand, if you are looking to lose fat or increase your resistance, fasting is definitely for you. It doesn’t have to be your goal every day, just two or three times a week can make the most of it. Just remember that for this to happen, you must train long and gently on an empty stomach without exceeding calories the rest of the day, if not, the effort will be in vain.

By TVOC Editor

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