Today I wanted to tackle what seems to a big debate about whether fasted cardio is beneficial to your fitness journey. If you follow along with any fitness bloggers, the concept of fasted cardio is sure to have come up. This post is going to look into the pros and cons of fasted cardio so you can decide if you think it is something you want to try!

What Is Fasted Cardio?

Fasted cardio, as put by  Lauren Antonucci, R.D.N., a New York sports dietetics specialist, is “doing a workout after not eating for some amount of time.” Fellow R.D.,  Meghann Featherstun, further explains that for the body to be in a fasted state, you need to have gone 10-14 hours since your last meal.

PROS:

The concept is that you will burn more fat if you perform cardio in a fasted state versus if you are fed. Clearly, people who are into fitness will take that idea and run with it. If something is going to burn more weight, the likelihood of people trying it is very high.

Here is the science behind it, as put by Antonucci and Featherstun in an interview with Runner’s World

  • Our body’s glycogen stores will be slightly depleted in a fasted state, therefore your body will look for alternative fuel sources
  • Our body’s go into our fat stores as fuel sooner when fasted
  • “we’re running more on oxidized fat versus glycogen or carbohydrates” (Featherstun)

CONS:

Clearly, fasted cardio appears the way to go, as if you are going to run, you may as well burn as much fat as you can! So why are there so many critics of fasted cardio?

  • The amount of calories you burn does not differ between fasted and unfasted cardio
  • The percentage of fat burning in fasted vs non fasted cardio is not enough to make an impactful difference in your body’s composition overtime
  • According to Featherstun, “Research shows that there’s an increase in muscle breakdown when we exercise fasted, so it could actually decrease our strength
  • From personal experience, my energy is low and I feel nauseous if I complete a fasted workout.

THOUGHTS?

Now that you know the basics of fasted cardio, what is your opinion on it? It is difficult to get a full grasp of its benefits, as trainers and doctors of all levels continue to have mixed opinions on it. This is one of those moments where you have to think for yourself. I personally do not agree with fasted cardio. Not only did I feel weak during my session, but learning about how it can break down muscle turned me away from it!

There is no right or wrong answer. The advice I have for you is to think critically about fitness fads. Get your information from certified professionals. Base your decision on your individual experience.

REFERENCES:

Article referenced: https://www.runnersworld.com/nutrition-weight-loss/a30277147/fasted-cardio/

Picture credit: https://www.nicelybuiltfitness.com/fitness-articles-news/traininglog-5