Benefits of Running on an Empty Stomach

While refueling is essential for sports performance, there are some benefits to running on an empty stomach, namely:

1. Avoiding Digestive Symptoms

There are some people who feel uncomfortable if any food or liquid other than water is consumed before intense physical activity, such as abdominal pain, nausea, vomiting, and even diarrhea. Therefore, they need to pay attention to what they consume before they start running.

2. May Increase Fat Burning

Running is recognized for its fat-burning benefits. This is based on the assumption that the body uses more fat for energy due to low carbohydrate stores, resulting in fat oxidation. However, some research disputes this. 

Running on an empty stomach actually causes less fat burning than after consuming a carbohydrate or protein meal. This is because one can only run at a lower intensity. If the goal is to lose weight, then to burn calories, the intensity should be high.

3. May Increase Aerobic Endurance

Running on an empty stomach has been associated with higher VO2 max capacity (maximum oxygen uptake during intense physical activity). This is a measure of aerobic endurance and fitness. However, more research needs to be done to corroborate these results.

Potential Disadvantages

There are certainly disadvantages behind the advantages of running on an empty stomach. There are disadvantages to consider before deciding whether or not you should eat before running. 

1. Lower Exercise Intensity

As mentioned earlier, when body fat stores are insufficient to provide energy for running, fatigue and hunger will occur more quickly. As a result, it is difficult to maintain a high training intensity or running speed. Therefore, this is not a good idea if the goal is to increase endurance.

2. Loss of Muscle Mass

When running, the body uses all the glycogen (carbohydrate stores) in the muscles for energy. When it's depleted, protein is then used, signaling a loss of muscle mass. In addition, running on an empty stomach can lead to high cortisol production, which is also a cause of muscle damage.

There is a potential loss of muscle mass when not refueling before a run.

3. Overeating

If you don't eat before running, your body will still need calories after exercise. This is usually indicated by hunger pangs, resulting in a person eating more throughout the rest of the day to replace the depleted energy stores. Sometimes, the food consumed becomes unbalanced in terms of nutritional content.

Which is better?

The answer is to fill your stomach before running or exercising. Some people may be able to get away with not eating, but running on a full stomach will make one stronger and more resilient as the body has already reserved fuel for use. However, if you are prone to digestive symptoms, it is okay to run on an empty stomach, but make sure the intensity is light to moderate and take a break before getting dizzy.

Filling your stomach before you start running is the best option

Everyone is not the same, so it's important to know yourself. If you feel better running on an empty stomach, then make sure the intensity is light to moderate. But if you want to run more intensely, then of course it's better to fill your stomach before starting. The point is, make sure to refuel your body after you finish.

Let's download the Fitie application now to get tips and other interesting information!