Pre-workout on an empty stomach – is it good for you and for what you want to achieve? Let’s find out below the pros and cons of having pre-workout drinks on empty stomach.
Pre-workout supplements have become increasingly popular among fitness enthusiasts and athletes as a way to enhance their exercise performance and results.
These supplements typically contain a combination of ingredients such as caffeine, creatine, and beta-alanine, designed to boost energy, focus, and endurance during workouts. However, many people wonder whether it is safe and effective to take pre-workout on an empty stomach.
Working out on an empty stomach is believed to increase fat burn and energy levels. On the other hand, taking pre-workout on an empty stomach may cause discomfort or adverse side effects.
In this article, we will explore the benefits and drawbacks of taking pre-workout on an empty stomach and provide tips for how to do so safely and effectively.
The Benefits of Taking Pre-Workout on an Empty Stomach
Increased fat burn: When you exercise on an empty stomach, your body has to rely on stored energy, including fat, to power through the workout.
This can result in greater fat burn during exercise, which is particularly beneficial for those trying to lose weight or reduce body fat.
Of course, if you are trying to bulk, this will work to your detriment!
Improved focus and energy: Pre-workout supplements are designed to provide a boost of energy and focus during exercise. When taken on an empty stomach, the ingredients in the supplement are more easily absorbed and can provide a faster and more powerful effect.
Reduced risk of stomach discomfort during exercise: Eating a meal before a workout can cause discomfort, bloating, and even nausea, particularly if you engage in high-intensity exercise. By taking pre-workout on an empty stomach, you can avoid these digestive issues and exercise more comfortably.
It’s important to note that the benefits of may vary depending on the individual and the specific supplement. However, for those who can tolerate it, working out on an empty stomach while taking pre-workout can lead to a more effective and enjoyable workout.
The Drawbacks of Taking Pre-Workout on an Empty Stomach
Potential for nausea or stomach upset: Some people may experience stomach discomfort, bloating, or even nausea when taking pre-workout supplements on an empty stomach. This is because the supplements can be harsh on the digestive system when taken without food.
Increased risk of dehydration: Without food in the stomach to absorb some of the liquid, pre-workout supplements can be dehydrating, particularly if you’re not drinking enough water during your workout. This can lead to dizziness, fatigue, and other symptoms of dehydration.
Lower intensity and endurance during workout: While working out on an empty stomach can increase fat burn, it can also lead to lower energy levels and reduced intensity during exercise. This can be particularly true if you’re doing high-intensity workouts that require a lot of energy and endurance.
It’s important to note that the drawbacks of taking pre-workout on an empty stomach can vary depending on the individual and the specific supplement.
Some people may experience no adverse effects, while others may have significant discomfort. It’s essential to listen to your body and adjust your pre-workout routine as needed to avoid any adverse effects.
Tips for Taking Pre-Workout on an Empty Stomach
Start with a small dose: If you’re new to taking pre-workout supplements on an empty stomach, start with a small dose to assess your tolerance. You can gradually increase the dosage as you become more comfortable and your body adjusts.
Stay hydrated: Since pre-workout supplements can be dehydrating, it’s important to drink plenty of water during your workout. Make sure you’re adequately hydrated before, during, and after your workout.
Time your intake: To avoid stomach discomfort, take your pre-workout supplement at least 30 minutes before your workout. This will give your body time to digest the supplement and prevent any adverse effects during exercise.
Eat a light snack: If you’re concerned about stomach discomfort, consider eating a small, easily digestible snack, such as a banana or a protein bar, before your workout. This can help provide some fuel for your workout without interfering with the benefits.
Listen to your body: If you experience any adverse effects when taking pre-workout on an empty stomach, such as stomach discomfort or nausea, consider adjusting your routine. This may include eating a small snack before your workout or switching to a different pre-workout supplement.
In general, it’s essential to pay attention to your body and adjust your pre-workout routine as needed to ensure a safe and effective workout.
By following these tips and listening to your body, you can enjoy the benefits of taking pre-workout on an empty stomach without any adverse effects.
Taking pre-workout on an empty stomach can have both benefits and drawbacks. On the one hand, it can lead to increased fat burn and energy during your workout. On the other hand, it can cause stomach discomfort, dehydration, and lower intensity during exercise.
If you decide to take it, it’s important to start with a small dose, stay hydrated, time your intake, eat a light snack and listen to your body. It’s also essential to choose high-quality supplements that are safe and effective.
Ultimately, whether you choose to take pre-workout on an empty stomach or with food depends on your individual needs and preferences.
By considering the benefits, drawbacks, and tips for taking pre-workout on an empty stomach, you can make an informed decision and enjoy a safe and effective workout.
Here you can find more details about this topic:
- Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36. doi: 10.1186/1550-2783-10-36
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. doi: 10.1186/s12970-017-0177-8
- Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., … & Engebretsen, L. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 52(7), 439-455. doi: 10.1136/bjsports-2018-099027