Do you do fasted cardio? Does fasted cardio work? What is the evidence that fasted cardio is better than non fasted cardio?
Some people bang on about fasted cardio and how it helps you burn more fat. The reason behind this is that your body will use energy from fat stores rather than energy from the food you have just eaten. While there is SOME truth in this, there is absolutely NO scientific evidence to back this up.
Fasted cardio being better than non fasted cardio is made up based on assumption, taking into account 2 scientific facts.
1) You burn more fat when your insulin levels are low.
2) Your insulin level is low when you wake up due to the fact you havent eaten through the night and have ‘fasted’.
Therefore the assumption is that when you wake up, after having not eaten all night your insulin levels are lower therefore you can burn fat better. That is the part that is true.
The whole truth is that if you have a zero carb breakfast, high in fats and protein, your insulin levels will be low and your body will burn fat just as well as if you were fasted.
There is only evidence that low insulin levels helps you burn fat faster, and no evidence what so ever that not eating at all is any more beneficial.
So what’s the answer? IF you don’t like to eat before cardio for whatever reason then fine, if you do like to eat before hand but want the maximum efficiency for fat loss, eat something very low or zero carb such as chicken and eggs. There’s no need to go hungry, if you’re hungry then eat.
Personally I eat before a workout, but usually something light like eggs so it’s not sat heavy in my stomach for the session, but I don’t really do much cardio apart from maybe a quick HIIT session. Even then as I always do my cardio after my strength training I usually need the food to give me enough energy to push my sessions as hard as I can.