One of the most common questions I get is: Should I eat before my workout, or is training fasted better?
I did a little research, and combined what I have tried myself and seen clients do in the gym…and here is my answer.
The short answer? It depends on your goals, your body, and how you feel during exercise.
Let’s break it down.
The Purpose of Pre-Workout Nutrition
Pre-workout nutrition isn’t just about fueling your workout—it’s also about managing energy, preserving muscle, and optimizing performance.
But that doesn’t mean you need a huge meal before training.
Strength Training First Thing in the Morning: A big meal may feel too heavy. A small, easily digestible protein source (10–20g) can provide benefits without discomfort.
Training Later in the Day: If you’ve already eaten a meal, then aiming for 30–50g of protein makes sense to support overall muscle growth.
Struggling with Early Workouts? A protein-only option (like a shake) can help protect muscle while still allowing fat oxidation.
Higher-Intensity Sessions: Adding carbs to your pre-workout meal can boost performance and endurance.
Tip: Pre-workout is one of the best times to use protein powders. They provide quick digestion and absorption without weighing you down.
Fasted Training: Pros & Cons
Fasted workouts can have benefits, but they also come with trade-offs. Let’s look at both sides:
✔ Pros:
May enhance fat oxidation and metabolic flexibility, especially for endurance training.
Some people feel lighter and more focused on training on an empty stomach.
Works well for those who naturally prefer not eating early in the day.
✖ Cons:
Can lead to reduced performance, especially in high-intensity or strength-based workouts.
May increase muscle breakdown if fasting is prolonged and protein intake is insufficient post-workout.
Women, in particular, may be more sensitive to fasted training, experiencing energy crashes, hormonal imbalances, or cycle irregularities.
How to Train Fasted Without Sacrificing Results
If you enjoy fasted workouts but want to minimize downsides, here’s how to do it right:
✔ Hydrate well and don’t overdo caffeine before training.
✔ Keep sessions shorter and lower in intensity if training fasted.
✔ Prioritize post-workout protein to kickstart recovery.
✔ Consider a small protein-only pre-workout meal (like a whey shake or BCAAs) to support muscle without disrupting fat oxidation.
The Bottom Line
There’s no one-size-fits-all answer. Just like with any dieting regimen.
The best approach is the one that supports your energy, performance, and long-term goals.
💡 If fasted training feels great and you’re progressing, stick with it. But if you’re dragging through workouts, feeling weak, or noticing recovery issues, it’s time to experiment with eating before training.
Listen to your body, adjust as needed, and fuel your workouts in a way that helps you feel and perform your best! Back to the original question, “should I eat before my workout, or is training fasted better?”
Remember – ALL 4 Pillars have equal importance. Don’t only focus on calories in, calories out…and you’ll have a body that takes you through a longer, stronger life!
With love,
Coach Dawn
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