Fasted Workouts: The Surprising Benefits You Didn't Know

As of 2025-11-17T12:48:30+00:00, research suggests there are some modest benefits to exercising on an empty stomach, but the overall impact is relatively small. According to Javier Gonzalez, a professor of nutrition and metabolism at the University of Bath, when people exercise in a fasted state, they tend to burn a bit more fat and less carbohydrate compared to exercising after eating breakfast.

However, Gonzalez emphasizes that this doesn't necessarily mean fasted workouts are better for weight loss. The key to losing fat is to be in an energy deficit, burning more calories than you consume, regardless of whether you exercise fasted or fed. Ultimately, your body will balance things out over time.

That said, Gonzalez's own research, as well as other studies, indicates that fasted training can slightly improve metabolic health. It seems to encourage muscles to move glucose out of the bloodstream, which can lead to better blood sugar control, especially after meals. These effects are most noticeable with endurance exercises like jogging or cycling, while higher-intensity workouts rely more heavily on carbohydrates either way.

Overall, the benefits of fasted training are modest. As Gonzalez puts it, "The most important thing is to do the exercise. Whether you do it fasted or fed is just the icing on the cake." He recommends starting with short fasted workouts, like 15-20 minutes, and building up gradually. If you feel lightheaded or dizzy, that's a sign to stop and refuel.