Is it OK to workout on an empty stomach early in the morning?

Author: Dulce Gutmann  |  Last update: Wednesday, October 1, 2025

Is Working Out On an Empty Stomach Bad for You? According to Roper, fasted exercise is generally safe for most people, but it may lead to side effects. “Because blood glucose gets depleted during fasting cardio, you can experience some side effects including lightheadedness and dizziness,” she said.

Is it good to workout on an empty stomach in the morning?

Working out on an empty stomach in the morning can be beneficial for fat loss, as it taps into stored glycogen and promotes fat utilization. However, for muscle building, having a small meal with protein before may be more effective. Listen to your body, experiment, and find what works best for you.

Why you shouldn't workout first thing in the morning?

Cons:
  • Sleep Disruption: If not managed well, early morning workouts can interfere with sleep, especially if you have to wake up much earlier than usual.
  • Stiffness and Injury Risk: Your body might feel stiffer in the morning, requiring a longer warm-up period.

Is it okay to workout when you haven't eaten?

It is not recommended to workout if you don't have food in your system, as the body needs energy from food to sustain physical activity. Exercise can be taxing on the body and without proper fuel, you may experience weakness, fatigue, and decreased performance.

Is it okay to exercise immediately after waking up?

There is no problem with exercising right after waking up. As long as you have slept properly, you should wake up and feel with a lot of energy to start exercising immediately. It might be better than if you want to exercise in the evening after work, when you are already too tired to exercise.

Training On an Empty Stomach - Still a Bad Idea (New Study)

Is working out at 5am good for you?

In most cases, they are as good as afternoon/evening workouts. And certainly better than no exercise at all! There are some situations in which a later workout might be better for you. But if you have time to warm up and exercising in the morning is your way to stay consistent – go for it.

Should I eat before a morning workout?

Eat a healthy breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout.

Will I burn more fat if I exercise on an empty stomach?

Cortisol levels are highest in a fasted state — typically, in the morning, for most people. Therefore, fasting before exercise could help you burn more fat. Eating alters gene expression in fat tissue. These changes could affect how your body uses fat during exercise.

What is the best time to workout to lose belly fat?

Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.

What time of day is best to workout?

Whether working or at home, most people hit the dreaded afternoon slump around 3 p.m. A recent study of more than 90,000 people found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.

How to workout first thing in the morning?

So, if you're struggling to get started with morning workouts, here are a few tips:
  1. Sleep. Go to bed early and get enough Zzzz's.
  2. Stick to It. Set an alarm, and don't snooze it—even on weekends.
  3. Start Simple. ...
  4. Stay Hydrated. ...
  5. Fuel Up. ...
  6. Bring a Buddy.

Does working out in the morning burn more fat?

Another possible explanation is that exercising in the morning, specifically before eating, may also help the body burn fat. Since people are fasting when they are asleep, exercising before eating breakfast can help the body burn fat instead of carbohydrates, Ma said.

What is the 30 30 30 rule?

That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.

Can you build muscle working out on an empty stomach?

Nutrient Deficiency. Lack of nutrients: Skipping a pre-workout meal means missing out on essential nutrients that could support muscle recovery and growth.

Should I exercise before bed?

Aerobic exercise causes the body to release endorphins.

These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.

What is the quickest exercise to lose belly fat?

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

Do you lose more weight working out at night or morning?

In a study published last year, researchers observed a "strong linear association" between working out and lowered obesity for people who exercised in the morning compared to afternoon and evening groups.

Is eating bananas before a workout good?

Packed with carbohydrates, bananas serve as a primary fuel source for your muscles during exercise. The natural sugars they contain provide a quick energy boost, making them an ideal pre-workout snack.

What is the best breakfast for early morning workout?

Ideally, include carbs such as a banana, low-fat yogurt, bowl of cereal, smoothie or a glass of milk. Avoid foods that are high in fat or fibre because they take longer to digest and may cause stomach discomfort during exercise.

What happens if you lift weights but don't eat enough protein?

Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.

Previous article
Does wet hair cause sinusitis?
Next article
How to regain front hairline?