Running on an empty stomach - what are the advantages and disadvantages?

Fasting training is considered by many to be the ideal way to reduce weight. Reviews claim that it is a "revolutionary training method" for losing excess weight. But do you really need to run fast to see significant results?

Many people who want to lose weight try fasted running, believing that they will burn fat more efficiently this way. Others are convinced that this also risks reducing muscle. What is the truth?

Benefits of running on an empty stomach

- Greater fat oxidation in men and women for 24 hours as a result of activation of genes associated with fat oxidation. This is associated with low carbohydrate levels.
- Helps control appetite throughout the day.
- It can be beneficial in people who experience gastrointestinal discomfort during training after eating.
- Fasted training can affect training adaptations - it increases muscle oxidative capacity more than training after a meal.

Disadvantages of running on an empty stomach

- Lower training intensity.
Running with low carbohydrate availability results in a decrease in intensity or pace of exercise.
- Increased risk of injury.
- In people with type 1 or type 2 diabetes-can cause hypoglycaemia (low blood sugar) or difficulty maintaining adequate blood glucose throughout the day.
- Muscle loss.

Cortisol is a hormone produced by the adrenal glands. It controls basic functions such as blood glucose levels and the stress response. Your cortisol levels are highest in the early morning. Running on an empty stomach, which you usually do in the morning, can negatively affect your muscles.

Summary: Is running on an empty stomach a bad thing?

For the casual amateur - no. As long as you feel comfortable running on an empty stomach, you can do it without fear.

Exercising without a meal should be avoided by people with diabetes, as there is a risk of very dangerous hypoglycaemia.

Among endurance athletes or at least ambitious amateurs, running on an empty stomach is definitely not recommended.

Without a meal, the body cannot perform an intense, quality workout.