Is Running on an Empty Stomach Good for Weight Loss?

Running is good for health in real-time.

Not only does it quicken fat loss but also fine-tunes your digestive process with various other health benefits.

But, is running on an empty stomach good for weight loss?

Here we’ve tried to sum up the answer through this detailed blog.

Does Running on an Empty Stomach Burn Fat?

Running does help in burning your stored fat when you are on an empty stomach.

Doing so on an empty stomach makes your body switch to fat reserves for optimal flow of fuel.  Also, performing HIIT may help weight loss.

It expends more energy and burns more calories. However, HIIT demands a quicker and more reliable energy storehouse. 

So, it’s best to perform such workouts after having something in your body.

Now, the entire weight loss thing depends on your caloric balance. 

If you’re burning more calories than consumed, you lose weight irrespective of your workouts. In contrast, even after performing workouts empty stomach, there’s no guarantee of weight loss. 

It entirely depends on your dedication and commitment to your fat loss routine. But, is it ok to run on an empty stomach? Let’s see…

Is Running Without Eating Safe?

It would be tough to answer for everyone. Still, for most, it is safe.

Keep in mind, when it comes to working out, especially an entirely new program, don’t stress and take a break whenever you feel like it. 

There’s a difference between running on an empty stomach and running after stuffing your stomach.

When you have food before a workout, your body has enough fuel for use. First, it goes for carbs. Thus, a high-carb snack is good before a strenuous workout or a long run. In contrast, running before breakfast can be productive. 

Your body has nothing to burn. Thus, it goes for fat reserves in the absence of carbs. This is the basic science involved in the different workout routines.

Running on an empty is stomach good or bad for your overall health and how does running on an empty stomach burn more fat Well, we can only decide after taking into account the many advantages and disadvantages associated with it.

Advantages of Running on An Empty Stomach

Well, the skepticism about the benefits of running has always been there. However, recent studies and research have pointed to various potential advantages of running without eating.

Here’s what science says.

#1. Increased Fat Burn

Fasted running is quite popular in the fitness world for faster fat-burning results. 

The science is simple, the human body tends to burn stored fat because of low-carb stores. Thus, people encounter quicker fat burning in a fasted state.

A study of 2015 on 10 male participants showed surprising outcomes. They performed a workout in the fasted state, and the fat-burning rate was higher over the 24 hours.

The same research team found similar outcomes in another small study in 2017, this time with female subjects. 

The results were because of the automatic response of the human body due to low carb levels. The inadequacy of carbs triggers the gene-controlling the fat-burning process. However, a study from 2018 contradicts the findings. 

The research compared the fat-burning results of fasted and pre-workout fueled workouts.  Moreover, a 2020 review of 71 studies didn’t observe a solid link between fasted workouts and increased fat oxidation. 

Thus, more solid research and studies are needed for a clearer overview in this respect.

#2: Reduced Energy Intake

For weight loss freaks, fasted workouts help regulate energy intake. 

A small 2016 study included 12 men who ran on an empty stomach and used less energy for the next day. Another research from 2019 on 12 men showed that a fast workout reduces your energy level for 24 hours. 

The researcher credited the benefit to the liver responsible for storing glycogen. Your body switches to liver glycogen stores when your muscle glycogen and blood levels reduce. 

According to their findings, it hinders your energy expenditure through the liver-brain neural network.

#3: Might Advance Aerobic Endurance

Some findings suggest working out on an empty stomach may elevate aerobic endurance.

In a small study in 2010, the fast workout was linked with a greater VO₂ level.  VO2 means the maximum oxygen intake during intense workouts. It’s the measurement of overall fitness and aerobic endurance.  

However, the study is a bit outdated and included only 14 subjects. Thus, additional and stronger studies are necessary to conclude.

#4: Fewer Digestion Problems

During a longer workout period, it is common to have digestive issues including nausea, diarrhea, vomiting, stomach or intestinal cramps

These problems affect athletes who run for long distances or work out for a longer period. If you experience such issues, running on an empty stomach might provide some relief.

These were some of the benefits of fasted workouts to help you understand how running on an empty stomach can burn fat.

But like with any other health-related aspect, it not only has perks but drawbacks as well.  So, it’s time we also check out its key drawbacks.

Disadvantages of Running on an Empty Stomach

Are you planning to include fast running in your workout program?  Hold on! Before you do so, look out for the major disadvantages of fast running.

Here are the key findings!

#1: Decreased Training Intensity

Your body can use fat for fuel, but it isn’t sustainable. 

Once your fat reserves fail to meet the demands of your workout, fatigue sets in. Undoubtedly, this causes difficulty in maintaining intense workouts.

In old research from 2010, fast running led to lower endurance in 10 male subjects. Moreover, a 2018 review of 46 studies concluded that workouts after eating increase prolonged aerobic performance.

#2: Injury Risk

The decline in energy level leads to fatigue. Fatigue during workouts increases the risk of injury during training.

Moreover, your brain requires glucose to work properly. This becomes highly crucial during a workout when your body utilizes glucose to fuel your muscle groups.

However, fast running decimates the energy flow to the brain. It can create difficulty in working out and paying attention to your environment.

#3: Muscle Loss

Cortisol, a hormone produced by the adrenal gland, is responsible for different basic functions. This includes blood glucose and the stress response.

When in high quantity, it stimulates protein breakdown in muscle cells. Also, it elevates muscle loss and weakness. In the morning, your cortisol level tends to be the highest.

A 2015 study showed how morning workouts after overnight fasting increase cortisol. In other words, running on an empty stomach in the morning may be bad for your muscles.

#4: Risks for Certain Conditions

Fasted running isn’t good for everyone. Especially, for people having type 1 or type 2 diabetes, it may be bad. 

If such patients run on an empty stomach, they are likely to encounter low blood sugar (hypoglycemia).

Moreover, if you are on diabetes medications, like insulin, you are likely to develop exercise-induced hypoglycemia. 

Thus, keep on checking your blood sugar level and have something before you hit the road.

Likewise, for patients of Addison’s disease, fast running results in dangerously low blood sugar levels. If you have any of the conditions, consult your medical professional before changing your routine.

#5: Ineffective for Long-Term Weight Loss

Although some studies show how fast running increases fat burning, it won’t be ideal for long-term weight loss.

In a 2014 research, 20 participants worked out before and after eating and had similar weight loss rates. Obviously, this shows that fast running might not bring noteworthy change to your body.

This is because of the way the human body manages fuel sources. When your body burns more fat during the fasted workout, it burns less fat later on to compensate.

These drawbacks are the results of running without eating all day.  Now, let’s find out if you can get results doing so…

Do You Lose Fat Faster When You Run Without Eating?

Weight loss entirely depends on your workout and diet program. It is possible to have somewhat similar results when you run on an empty stomach.

Absolutely, in doing so, your body relies on the fat reserves, resulting in weight loss. Of course, the fat loss rate increases rapidly because of it.

However, running on an empty stomach has a limit.

Weight loss entirely depends on the calories consumed and calories burned. In terms of High-Intensity Intermittent Exercise for weight loss, you can have pre-workouts. This way your exercise programs run at their peak.

Your fat-burning rate is higher and so is the calorie spent. Again, the balance between the calories consumed and calories burned is better.

Yes, working out on an empty stomach helps you lose weight fast. 

Still, it won’t be enough compared to the weight loss with a carb-fueled, strenuous workout. 

Can You Get Sick Running on An Empty Stomach?

One thing that every fitness freak should keep in their head intact is to do what feels good to their body. 

Of course, when your body feels like it needs to rest, just lay down. Putting it through strenuous physical activity can create greater problems.

If you run on an empty stomach every morning, and you feel alright, it’s good. However, if you begin running for longer distances or faster, you may face issues. 

But there’s an easy fix. For intense workouts, fuel your body with pre-workout snacks.

Well, some have reported stomach issues, lower energy levels, heartburn, fatigue, and energy drain. This was prevalent when they extended their efforts more than their energy tank.

However, these were also a few signs that show your body is habituating with the new workout routine.

Moreover, some people are facing the issue of heartburn. When you run with nothing but stomach acid, the chamber results in a lot of sloshing. 

This irritates your stomach and even lessens the esophagus leading to nausea and heartburn. Nonetheless, with an antacid, you can resolve the issue. 

Before you hit the road, have some snacks or anti-acid 30 minutes before your workout. Still, it all comes down to your experience and experiments.

Everyone’s body is different, and it reacts differently to different situations. 

So, try a couple of different methods and see what works best in your situation. If you feel off after running on an empty stomach, don’t get anxious.  Instead, search for ways and solutions. 

What Is Best To Eat Before A Run?

Everyone’s body is different. 

Not everyone can go for hard exercises on an empty stomach. 

Some are required to feed their bellies before moving them. Particularly, if you are to run for long and for a longer duration, your body would do better with some easily accessible fuel.

But we certainly don’t want a huge, hearty breakfast sloshing around as we hoof it down the trail. That is a recipe for disaster. 

Well, the pre-workout snacks should just be high in carbs and nutritionally dense. Also, snacks require less space and do not disturb the digestive processes.

Here are some pre-workout snacks to give a shot:

#1. Fig Bars

A couple of dense cookies offer the best quality fuel. The fruit filling provides efficiently utilized sugar. Meanwhile, the whole grain offers a brilliant source of carbs. Have a couple of fig bars before you hit the road.

#2. Almonds and Cheese

A serving of roasted or raw almonds provides high-quality fat, protein, and carbohydrates. Have it with a cheddar or mozzarella cheese stick. Well, this provides a quick, tasty pairing for energy.

#3. Fruit and Peanut Butter

Have an apple, pear, peach, or small orange, and a spoonful of peanut butter. It delivers a good deal of carbs, fat, protein, and fruit sugar. Moreover, it’s cheap, easy and tasty.

#4. Yogurt and Honey

A serving of Greek yogurt with local honey is good. Have it with a pinch of cinnamon and a few crushed walnuts. It offers you good fats, protein, and sugars. Furthermore, the honey fights off allergies.

#5. Cottage Cheese and Pineapple

The sweet, sour, and creamy pre-workout has lots of proteins. Also, it is an amazing energy booster for speedy energy fueling.

Now, you know what to eat before running in the morning!

For a pre-workout snack, you don’t require something big. Instead, you need something filling with enough protein, fat, and carbs. It should have balance to fuel you up without being hard on the digestive system. 

Also, it shouldn’t interfere with your daily calorie count. So, if you find yourself drained in the morning training sessions or runs, get your pre-workout snack from the fridge and munch over it.

Keep it small, balanced, and full of nutrients. This would get you enough energy support without adding much trouble to your digestive system.

Should You Take Supplements Before Running?

Well, technically yes, it would be better to take supplements before running. This is because it helps in improving performance along with promoting endurance. 

Running is a cardiovascular workout that needs added push and energy to sustain for a longer period. To get some adrenaline rush, combining supplements that improve your energy level and boost performance would be better.

While looking for the best to consider, we encountered one of the best brands of health nutrition and wellness CrazyBulk.

The company offers a wide range of products that support bodybuilding efforts. Some of the supplements you can combine in the diet include:

1. CrazyBulk Clenbutrol

CrazyBulk Clenbutrol is a safe and significant alternative to the potent steroid clenbuterol.

The supplement is developed with a combination of natural components to mimic the positive clenbuterol effects.

As per the manufacturer’s claim, it is an incredible pre-workout supplement to fuel your workouts.  Clenbutrol helps in trimming down fat with encouragement to stay consistent in workouts.

Whether you’re performing cardiovascular exercises like running or indulging in strength training, it ensures elevated energy levels naturally. 

2. CrazyBulk Anavarol

The brand Crazybulk is known to offer natural alternatives to steroids, and Anvarol is also an anabolic steroid Anavar alternative. Anavar is known for improving the bodily ability to burn off fat accumulation.

The supplement is also developed with FDA consideration by using a blend of natural supplements. Being a safe and natural alternative that replicates all the benefits of the steroid.  

Some of the queries are also like “Is Anavar good for cutting” or Is the legal alternative good for cutting and shredding?

The answer is also yes, indeed it is safe to combine in the recommended dosage with considering the side effects. So, what are you waiting for, give the natural Anavar a try to trim down those fat lobs. 

3. CrazyBulk Winsol

Last on the list is Winsol by CrazyBulk. It is a legitimate alternative to Winstrol, the steroid that gained attention for delivering testosterone-like benefits.

It is great for cutting due to its ability to increase protein synthesis, reduce fat storage, and retain lean muscle mass. 

Thanks to the top-notch formulation of Winsol it mimics the same winstrol benefits without replicating any of its side effects.

As per manufacturer claims, Winsol benefits increase strength, which can make it easier to lift more during workouts. Moreover, it improves endurance to stay consistent in your cardiovascular activities as well. 

You can run on an empty stomach to burn fat. Include it in your workout routine without a second thought. Science-backed evidence provides the answer to does running on an empty stomach burns fat.

Recap

Running on an empty stomach can help you to lose weight faster. Moreover, no big issues are associated with fast workouts.

Studies and evidence are in favor of the new trend. Still, with no major drawbacks to running on an empty stomach, there aren’t big perks as well.

If you have more serious weight loss goals, you better have a pre-workout before hitting the road.

Studies have shown that with fueled energy, weight loss rates are better. 

Still, if your gut goes with it, you shouldn’t be afraid to experiment (unless you’ve got a medical condition). After all, it doesn’t have any setbacks to set you off from your goal.