Some thoughts and discussions from me.
Fasted Cardio: Is it Good or Bad?
Wow, I can’t believe how quickly the last seven days have passed!
My parents were here visiting last week (they left early this morning…sniff sniff) and as always, I had a blast showing them around this beautiful state.
This was when we were on Picture Rock trail. My parents hiked while Shane and I ran. Actually, Shane ran and I flailed behind, making attempts to jump over puddles with about as much success as the Chiefs had against the Bronos last night 
Skillz. I gots ‘em.
We had a couple random cloudy/cold days in the mix, so we also made sure to hit up quite a few breweries here in Boulder County. I gave myself a pat on the back for converting my mom to a craft beer drinker (when she arrived, her favorite was Michelob ultra!) But I’m still working on my dad…
While we spent a lot of time playing euchre, eating, and drinking and beer, we also had a pretty active week! My mom took my TRX and spinning classes I taught during the week, we got in a few hikes, and my mom came to my gym with me a couple times with me, too. Clearly, my mom’s into fitness, and is probably part of the reason I got into it, too!
Yesterday was my parents last real day here since they left early this morning (um, huge sad face) and my mom wanted to use my gym one more time. It’s a really nice gym with great equipment, space, and atmosphere, and she just loved it. I feel pretty lucky to be a trainer there, actually. 
I may have shot a quick lower body workout for ya’ll while there, too! That, or I just have an affinity with getting my picture taken while awkwardly straddling a flat bench.
Anyway, since it was Sunday – and I tend to be a little (a lot) more leisurely on Sundays – I woke up slowly, and headed down to the kitchen to make a French Press pot of coffee and then some runny eggs over breakfast carnitas before hitting up the gym.
Er. Um. What was supposed to be runny eggs over breakfast carnitas. Only I broke both yolks, cried some tears into my pan, called it seasoning, and scrambled them…while they were in the pan.
On the weekends, I tend to eat a full, slower breakfast before hitting up the trails or the gym, but during the week, it’s usually something super quick like a homemade protein bar or a cold flapjacked waffle. I like weekend breakfasts better 
Regardless, I eat something before every morning working out – whether it’s strength or cardio.
Fasted Cardio: Is it Good or Bad?
You may have heard others talking about “Fasted Cardio,” which is somewhat of a controversial topic. It’s basically doing cardiovascular exercise on an empty stomach when they wake up in the morning. Many people believe this to help them burn fat more efficiently. Proponents claim that cardio in the morning in a fasted state should allow the body to use fat stores for fuel, rather than what was just consumed before the workout.
There are still studies ongoing about whether doing fasted cardio will help or harm you, but those against fasted cardio say that not eating breakfast can result in a decrease in energy during the workout, as well as possible muscle loss.
More and more studies have shown that fasted cardio does not lead to faster fat loss, and can even be harmful. Anecdotally speaking, my blood sugar levels get a little wonky if I workout first thing in the morning before eating, and worse, it has even affected my monthly cycle.
Bottom line: we don’t really know 100% for sure yet, however, published journals and textbooks, such as the ACE Personal Training Manual and Health Coach Manual both recommend eating breakfast first.
You can probably tell that I’m not a proponent of fasted cardio. I never perform it myself, and I never suggest it to my clients. However, if they try it on their own and prefer it, I also won’t stop them, since there haven’t been studies that absolutely prove that’s harmful, either (at least none that I could find on pubmed.)
This morning, I’m off to the gym to get in the first Boot Camp workout of Phase 1!! Woop Woop! Then I think I’ll get in a shorter run – maybe 3-4 miles? I’m a mileage guesser these days any time I run without the trailhead map telling me the mileage. The other day I wore my Garmin during a trail run and it totally zapped all of the fun out of it. If I’m going to be running, I’m not going to do anything to sabotage it this time around. But before I go, I think I’ll have a Perfect Bar and some coffee. Fed cardio for me, please!
Your turn!
Fasted cardio: yay or nay?
How far away do you live from your family? My parents live allll the way down in Sarasota, Florida.
GO BRONCOS!! 🙂
I must eat…. must!
Brittany @ Delights and Delectables recently posted…Dating My Husband Again
Double yay for fasted cardio! Especially when youre fueled by fats and not carbs, I burn more fat.
Linda @ Fit Fed and Happy recently posted…Life in Pictures Link Up #6 + {WIAW #9}
This is great timing b/c today I am talking about how I’ve trained my body to be a “butter burner” by fasted cardio, SLOW running, and dietary changes. For me it has been a real life changer and I’m thrilled with the results. We are each an experiment of one!
misszippy1 recently posted…Be a butter burner
Interesting! I’ll have to check out your post:) I’ve heard about it, but only on different ‘guru’s’ websites and blogs, and not actual studies. Still looking, though. I find this stuff fascinating.
Excited to see that Amanda commented, because I JUST read her butter burner post 🙂 I usually don’t eat before a “regular” workout, preferring to save my meal as a reward for after. (Ugh, yes, I know that is kind of messed up thinking.) But if I’m doing a marathon, half-day hike, or other long effort, I usually have a small breakfast (~200 calories) beforehand. Nothing to do with fat loss (although I could use some of that!); more just what I seem to want.
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Hey Laura! I just visited her blog and read it 🙂 It’s very interesting! I just have a hard time finding any studies to back up the information, which makes it hard for me. I guess that’s part of ever-evolving and new research!
I need breakfast in the morning! My husband is the opposite and can’t eat before an early morning workout!
Erin @ Her Heartland Soul recently posted…Weekend Snapshots 9.15
A huge NAY on fasted cardio for me! I cannot do exercise (especially high intensity cardio) on an empty stomach. I don’t necessarily need a huge meal, but something like a banana with almonds or a fruit & nut bar is perfect until I can get home and eat something more substantial after my workout. I’ve tried not eating anything beforehand once or twice, and I got nauseous, felt weak, and got dizzy. No fun!
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Agreed! It also has to have a little bit of protein in it for me, too. If I just have a banana – or even a banana with a little pb, I feel my blood sugar dip about 20 minutes into my workout.
I run twice a week fasted. It’s either that or don’t run. I get up at 4:30 & I don’t have time to eat & wait for it to digest & then run before going to work. I don’t run more than 5 miles fasted. I’ve been doing this for several years & I haven’t seen any ill effects. I do eat within 30 minutes of finishing my run.
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Yeah that’s tough. I agree – sometimes eating before working out is an annoyance, but it’s a necessary for me. That’s good that it works ok for your body! 🙂
I really don’t enjoy working out with food in my stomach, so I prefer to do the whole fasted thing, but I can only do it if I wake up and go to the gym immediately. If I even wait an hour, I start to feel the hunger and lack of energy, and I must eat! I usually work out after work which means I rarely do fasted cardio, but on weekends when I got o the gym right after I wake up, I prefer it. Unless it’s a run longer than 4 or 5 miles – then I have to make myself eat!
I understand what you mean. If I eat anything too heavy before I run or spin, I feel it in my tummy! It’s sometimes an inconvenience, but eating before working out tends to keep both my blood sugar in check and my cycles regular, so I stick with it!
It worked for me, but nothing too long and not all the time. 🙂
Heather @ FITaspire recently posted…Coconut Curry Cod
So great that you enjoyed the company of your parents and even had your mom join you in your classes! I am fortunate to have half of my family nearby, but the other half lives in another continent and I barely see them that often.
I have tried fasted cardio and it doesn’t work for me but I still need to do it earlier in the day or I just won’t see myself doing it.
Elsie @ Sharing Healthiness recently posted…Time to Switch Up Your Workouts: 4 Crazy Ideas
we love fasted cardio, it works for us. we do feel it is a personal preference
Great post! I really love that you weigh both sides. I get up super early before work to get my in cardio/strength/stretching (whatever workout of the day is going on) so I usually just roll out of bed and go on an empty stomach. But it’s not about losing weight or burning fat for me. It’s about how I feel. It takes me awhile to feel comfortable enough after eating to workout, so I love just getting out and going. Weekends, however, are a little more lax.
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i never do fasted cardio bc i’m eating as soon as i get up, ha! well ok, not always but there’s no way i’m leaving the house without something in my tummy!
Personally, I need to have something in my stomach before working out, even if it’s just a couple protein/energy bites. And you bet I scarf down a huge breakfast post workout!
My family is all in Maryland and I’m in California.. boo! I feel your pain.
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I do fasted cardio in the morning a couple times I week. I just don’t have enough time to get up early, eat, let it digest, and run before work. So I get up at 5:45, am out the door by 6 to run. I never feel too hungry, and it helps getting your body used to using fat as fuel, especially during a marathon which is HUGE if you don’t want to hit a wall. It has really helped my running in the last year or so. I have plenty of energy and always eat afterward.
Sarah @ Blonde Bostonian recently posted…A Day in The Life & Work/Life Balance
Great post/topic. During the week, I perform all of my workouts on an empty stomach because I’m up and out of the door by 4:45am to workout before work. I eat enough in the evenings for dinner so I actually don’t feel like this affects me negatively at all. On the weekends, I eat a nice hearty breakfast before digesting and working out. If I eat something that doesn’t agree with my stomach, it definitely affects my workout. Crazy enough, I actually prefect an empty stomach. I don’t have time to think about it when I get up, and by the time I get home, I’m enjoying a nice big breakfast!
Alex @ Get Big, Go To Work recently posted…School’s In Session & An Easy Granola Bar Recipe
great topic girl and i stand the same as you! i totally agree with your opinion i think it is very important to have breakfast within the first hour of waking to have regular hormonal fluctuation
I’ve actually experimented with this a lot over the years. From previous marathon running to my current routine of heavy lifting & a bit of cardio, if I exercise in the morning it’s always fasting, I typically wake up around 5:45am & throw on clothes then head straight to the gym for 40-50 minute workouts. I experimented with eating a variety of foods pre-workout & just found no difference between eating & not. So just skipped the extra step. I personally struggled a ton over the years with severe blood sugar dips & tinkered a lot with my diet. Ultimately what worked for me is reducing my carb/sugar intake, especially during the day. Then I eat sweet potatoes, rice or other higher carb foods for dinner. Fruit was actually a big one for me that messed with how I felt in the morning, I really believe in just self experimentation. What works for me may not for others but takes trying for consistent period to see:)
Ohhh, so that’s what it’s called! I’d been referring to fasted cardio as, “oops, I woke up too late (again)!” Back in college, our coach had us practice first thing in the morning, and eat about 30 minutes after practice. I’ve always preferred that, but didn’t know much about why we did that in the first place. Thanks for sharing the info! Definitely food for thought 😉
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