Why Women Should Never Exercise on an Empty Stomach
For years, we’ve been told that fasted workouts burn more fat, that skipping breakfast before training makes us “leaner,” and that eating before a workout isn’t necessary—especially if you’re short on time.
But here’s the truth: women should never exercise on an empty stomach.
From hormonal imbalances and fatigue to muscle loss and performance dips, skipping pre-workout fuel can do more harm than good—especially for female endurance athletes balancing training with a busy life.
If you’ve ever felt lightheaded, sluggish, or hangry mid-workout, or if you struggle with low energy, poor recovery, or irregular periods, your pre-workout nutrition might be the missing piece.
Let’s break down exactly why fuelling before exercise is essential, how to fuel based on your training type, and what to eat before a workout to feel strong, energised, and in control of your performance.
Why Women Need to Eat Before Training
Men and women process fuel very differently, and while fasted workouts might work for men, they’re not ideal for women—especially active women with endurance goals.
1. Fasted Training Increases Cortisol (Stress Hormone)
When you wake up, your cortisol (stress hormone) levels are naturally high—this is normal and helps wake you up.
But when you train on an empty stomach, cortisol stays elevated for longer, which can lead to:
❌ Increased stress on the body
❌ Blood sugar crashes mid-workout
❌ Higher risk of overtraining and burnout
For women, chronically high cortisol can disrupt menstrual cycles, impair recovery, and even affect metabolism.
2. Fasted Workouts Can Lead to Muscle Breakdown
Women burn more fat at rest, but during high-intensity training, our bodies rely more on carbohydrates.
Without fuel before a workout, your body doesn’t just burn fat—it breaks down muscle for energy. Over time, this can lead to:
❌ Muscle loss (which slows metabolism)
❌ Poor recovery and increased soreness
❌ Higher injury risk
If your goal is to get stronger, faster, or run longer, skipping fuel before workouts can actually hold you back.
3. Blood Sugar Crashes = Poor Performance
Ever started a run feeling great, only to crash halfway through? That’s low blood sugar in action.
Symptoms of low blood sugar during exercise include:
Dizziness or lightheadedness
Sudden fatigue or “hitting the wall”
Irritability or brain fog
Fuelling before exercise keeps blood sugar stable, meaning consistent energy, better endurance, and improved mental focus throughout your session.
How to Fuel Based on Your Workout Type
Not every workout requires the same fuelling strategy. Here’s how to adjust your pre-workout nutrition based on intensity, duration, and training type.
1. Strength Training (Weightlifting, Pilates, Bodyweight Workouts)
What happens if you train fasted?
Reduced muscle gains (your body can’t build muscle efficiently without available fuel).
Increased muscle breakdown (especially if lifting heavy).
✅ Best pre-workout fuel:
Greek yoghurt + honey
A banana + nut butter
Oats with protein powder
2. Short Runs or Low-Intensity Sessions (Under 60 Minutes)
What happens if you train fasted?
Slower recovery (your body struggles to replenish glycogen stores).
Fatigue sets in earlier than necessary.
✅ Best pre-workout fuel:
A small smoothie with banana and protein
Rice cakes with jam
A handful of dried fruit + almonds
3. Long Runs or High-Intensity Training (Over 60 Minutes)
What happens if you train fasted?
Greater risk of “bonking” (hitting the wall mid-run).
Poor endurance performance.
✅ Best pre-workout fuel:
A bagel with honey + electrolyte drink
Overnight oats with banana + cinnamon
Toast with peanut butter + a small coffee
Pro Tip: If you struggle to eat before a run, opt for liquid calories like a carb-based sports drink, fruit smoothie, or diluted juice.
What to Eat If You Struggle with Pre-Workout Fuel
Some women feel nauseous, bloated, or sluggish when eating before exercise. If that’s you, try these quick fixes:
Not hungry in the morning?
Start with liquid calories (smoothies, protein shakes).
Eat a small snack instead of a full meal.
Train slightly later in the morning if possible.
Get bloated when eating before a workout?
Avoid high-fibre foods (like whole grains or too many veggies).
Stick to low-fat, low-protein options before intense sessions.
Short on time?
Prep grab-and-go snacks the night before.
Keep energy chews, dates, or rice cakes in your bag.
How Your Menstrual Cycle Affects Fuelling
Women’s fuelling needs change throughout the month due to hormone fluctuations.
✅ Follicular Phase (Days 1-14) → Higher carb tolerance
Best time for high-intensity workouts (intervals, tempo runs).
Your body burns carbs more efficiently, so carb-heavy pre-workout meals work well.
✅ Luteal Phase (Days 15-28) → Blood sugar fluctuations
You may crave more carbs due to progesterone spikes.
Focus on balanced meals with protein + healthy fats to prevent energy crashes.
Pro Tip: If you notice sluggishness before your period, try increasing carb intake slightly before workouts.
Final Thoughts: Why Fuelling Right = Better Performance
Skipping food before a workout isn’t a shortcut to fat loss—it’s a fast track to fatigue, hormone imbalance, and muscle loss.
By fuelling your body properly, you’ll:
✅ Perform better in training (no more mid-run crashes).
✅ Recover faster (less soreness, better endurance).
✅ Support hormone balance (fewer energy dips and cravings).
The key is finding what works for YOU—experiment with different foods, listen to your body, and prioritise consistency over perfection.
Not Sure How to Fuel for Performance? Let’s Get You Sorted!
At Pretty Strong Coaching, I help women train smarter, fuel better, and achieve endurance goals without burnout. Whether you're training for a race or simply want to feel stronger in your workouts, I’ll help you build a nutrition and training strategy that fits your life.
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