So, to aid you in deciding whether you should run on an empty stomach or not, we’ve listed down its major benefits and drawbacks that you can consider before making a decision. Healthline Media does not provide medical advice, diagnosis, or treatment. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. It is often an anti-stimuli to exercise without food and that is further enhanced when you burn through your glycogen stocks. You should also drink water in between if you are running for more than 30 minutes. But running on an empty stomach can be tough, too. Still, having breakfast before a run doesn’t work for everyone. You could drink a sports drink before you run so you know you're at least getting some calories. During digestion, blood gets diverted toward your GI tract and away from working muscles (in this case, your legs). Long fasted runs could lead to depletion of muscle mass, which in turn could affect the body’s metabolism. Where marathoners “hit the wall” around mile 20, you might find yourself suffering a similar motivation dip much sooner having not replenished your fuel sources. In Fasted running, we are going for a run without eating for an extended period. A Week’s Worth of Healthy Breakfasts for Only $20, CLIF SHOT Energy Gel Double Espresso, 24 Count, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. During prolonged workouts, there are chances that some stomach issues may pop up. As Cortisol is at its highest in the morning and exercise after fasting increases your levels, it is suspected that muscles can become depleted by consistent fasted morning running. This contributes to a greater degree of weight loss. J Strength Cond Res. Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. 1. Running On An Empty Stomach Burns Glycogen. Reduces risk of runner trots and stomach related issues. Whether running on an empty stomach is safe or beneficial really depends on your body, your workout, and your goals. This means running on an empty stomach, which is usually done in the morning, could negatively affect your muscles. Burning your fat stores more will inevitably lead to lower body fat and better muscle definition once you keep your overall caloric intake reasonable. However, these benefits can actually be negatively affected in the long term especially if your preference is to run in the morning before breakfast. A wide variety of flavors keeps your palette happy.

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