Let’s talk fasted training — because, like most things in health and fitness, it’s not as black and white as it’s often made out to be.
Here’s the truth: you don’t have to eat before you train.
Some people genuinely feel good training on an empty stomach. If your sessions are low intensity, you’re not in recovery from anything, and you simply prefer it — that’s totally fine. There’s no universal rule that says you must eat before every workout.
That said, there are a few situations where eating before training can be especially helpful. Let’s break those down.
1. You care about your training performance
Eating before a session usually helps you train harder and recover better. And even if your goal isn’t performance-based — maybe it’s improving body composition — this still matters. Lifting heavier, pushing harder, and recovering faster all make it easier to build muscle over time. Better performance = better results.
2. You’re in recovery from HA or an eating disorder
In these cases, fasted training is generally not advised. Exercising in a low-energy state can place additional stress on an already under-fuelled system. Part of recovery is showing your body that it’s safe and supported, and that includes fuelling it before movement.
3. You’re training at a high intensity
If you’re doing strength training, intervals, a long run, or anything that’s physically demanding, eating beforehand is a smart move. It supports your performance, reduces fatigue, and is just a better way to look after your body during harder sessions.
4. You feel hungry in the morning
This one’s simple. If you wake up hungry, eat. You don’t need to push through just to tick a box. Responding to hunger is a normal, healthy thing to do — especially before movement.
In the end, fasted training isn’t “bad,” but it’s not automatically better either. Like so many things in nutrition and fitness, it depends on your goals, context, and how your body responds. If eating before training makes you feel stronger, more energised, and more consistent — that’s a good enough reason to do it.
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