Cardio on an empty stomach: is it good for you?

Many people wonder if cardio on an empty stomach can improve results and increase fat burning. In fact, there are some athletes who claim that doing cardio on an empty stomach is a good option.

You have to know glycogena stored carbohydrate, often decreases in the morning after a night of fasting. This allows the body to burn a higher percentage of fat by working on an empty stomach. This is because its carbohydrate reserves are not available. Although in most cases, glycogen stores are not completely depleted while you sleep, which allows you to burn fat safely.

However, you should be careful! While it’s true that these glycogen stores can help you burn more fat, if they’re completely depleted, they’re bad for your body and actually drain your muscles of energy. In no case should this happen, as the muscles give definition, shape and tone.

Additionally, as glycogen stored in the muscles and liver decreases, blood glucose levels begin to decline. This can lead to fatigue, lack of coordination, dizziness and difficulty concentrating.

On the other hand, eating too much before training can also be bad, as this causes some of the blood to be diverted from the working muscles to the digestive system to help process food. Since blood is the body’s oxygen transport system, eating too much before a workout can mean less oxygen is available to the body. This can reduce your ability to burn fat through exercise.

Is it good to do cardio on an empty stomach?

Undoubtedly, many athletes wonder whether cardio workouts on an empty stomach can accelerate fat burning. Some believe that cardio on an empty stomach is more effective at burning fat, while others believe it can reduce performance and limit fat loss.

Before you know the answer, it’s important to understand the importance of nutrition in your cardio sessions. For example, carbohydrates are the preferred fuel source to provide the energy the body needs. At the same time, protein is beneficial for muscle growth and recovery.

You have to keep in mind that the body converts carbohydrates into glucose, which the body translates into energy. During exercise, your body draws on glycogen stores for fuel when glucose is unavailable.

So you’ll want to experiment to see what works best for your body. If you notice that you get good results from training on an empty stomach, continue doing so. However, make sure you eat protein and carbohydrates immediately after you finish.

Do what works best for your workouts

Doing cardio on an empty stomach causes your glycogen stores to be low because nothing entered your stomach from the night before. Without enough glycogen, the body begins to burn fat faster. In fact, some studies show that cardio training on an empty stomach causes athletes to burn 20% more body fat than those who ate breakfast before training.

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The truth is, however, that this only happens at very low levels of training intensity. At moderate to high intensity levels, the body continues to break down significantly more fat on an empty stomach than after a meal.

However, other research has shown that women lose about the same amount of body weight with an hour of moderate-intensity cardio, regardless of whether they fast or not.

Finally, if you want to eat food before cardio, it is recommended to choose light foods. For example, apples, bananas or nuts. Choose foods that are easy to digest and ideal for getting the energy you need for training. Although you should never feel pressured to do cardio on an empty stomach just because you want to speed up your results.

However, if you feel completely exhausted after a few minutes of cardio, this may not be the right approach. Remember that in general, if your workouts are long, intense, and include intervals or high-intensity weights, it’s a good idea to fuel up before your sessions.

Is it safe to do cardio on an empty stomach every day?

While doing cardio on an empty stomach can speed up fat burning, doing it in excess can lead to exhaustion and nutritional deficiencies. It is recommended to alternate workouts on an empty stomach with workouts beforehand with a light snack to maintain energy and performance.

How long should a cardio session last on an empty stomach?

A typical cardio session on an empty stomach should last 20 to 60 minutes, depending on your fitness level and goals. Start with shorter sessions and gradually increase the duration as your body adapts to avoid overtraining.

What foods are recommended after a cardio session on an empty stomach?

After your workout, opt for a balanced meal that contains lean protein (eggs, chicken, fish), complex carbohydrates (oats, sweet potatoes, brown rice) and healthy fats (avocado, nuts, seeds). They will help restore energy reserves, repair muscles and maintain satiety.

This text is provided for informational purposes only and does not replace professional advice. If in doubt, consult your trusted specialist.

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