The Benefits of Training on an Empty Stomach for Bodybuilders
For bodybuilders seeking to optimise muscle growth and fat loss, training on an empty stomach—also known as fasted training—has become a widely debated topic. While some athletes swear by pre-workout meals, others find that lifting weights in a fasted state provides superior results.
In this article, we’ll explore the benefits of fasted weight training on an empty stomach, its potential impact on muscle development and fat metabolism, and how bodybuilders can incorporate it effectively into their routines.
Enhanced Fat Burning
One of the primary advantages of training on an empty stomach is its effect on fat oxidation. When you exercise in a fasted state, your body’s glycogen stores are depleted, forcing it to rely more heavily on fat for energy. This can be particularly beneficial for bodybuilders who are in a cutting phase and looking to reduce body fat while preserving muscle mass.
A study published in the Journal of Applied Physiology found that fasted exercise increases fat oxidation by up to 20% compared to fed training. This means bodybuilders who train fasted may achieve a leaner physique more efficiently.
Increased Growth Hormone Production
Growth hormone (GH) plays a crucial role in muscle development, fat metabolism, and recovery. Studies indicate that fasting can significantly increase GH levels, with some research showing a rise of up to 2000% after 24 hours of fasting. While bodybuilders don’t need to fast that long, even shorter fasting periods—such as training in the morning before eating—can lead to a substantial boost in GH.
Higher GH levels contribute to:
- Enhanced muscle retention during fat loss
- Faster post-workout recovery
- Improved strength gains
By training on an empty stomach, bodybuilders may experience these benefits, helping them maximise their physique and performance.
Improved Insulin Sensitivity
Fasted weight training has been linked to better insulin sensitivity, which is essential for muscle growth and nutrient partitioning. When insulin sensitivity is high, your body can efficiently shuttle nutrients—particularly carbohydrates and amino acids—into muscle cells rather than storing them as fat.
After a fasted workout, your muscles are primed to absorb nutrients, making your post-workout meal significantly more effective for recovery and growth. This can be particularly advantageous during bulking phases, where managing body fat gain is crucial.
Mental Focus and Clarity
Many bodybuilders report increased mental sharpness and focus when lifting weights on an empty stomach. This is due to the increased release of adrenaline and norepinephrine during fasting, which enhances alertness and motivation.
Rather than feeling sluggish from a heavy pre-workout meal, bodybuilders who train fasted often experience:
- Greater concentration on form and technique
- Improved mind-muscle connection
- Enhanced motivation during workouts
This can be especially beneficial for high-intensity strength training sessions, where focus and discipline are key.
Potential Increase in Mitochondrial Efficiency
Mitochondria are the powerhouse of cells, responsible for producing energy. Some research suggests that training on an empty stomach can improve mitochondrial function and efficiency, leading to better endurance and overall performance. For bodybuilders, this translates to sustained energy levels throughout intense workouts, reducing fatigue and increasing work capacity. Also, we must not lose sight of the works of Professor Thomas Seyfried, who has unearthed potential data that cancer is caused by dysfunctional mitochondria.
How to Optimise Fasted Training for Bodybuilding
While training on an empty stomach has several benefits, bodybuilders must take certain precautions to prevent muscle loss and maximise results:
1. Consume BCAAs or EAAs Before Training
Fasted training may lead to muscle breakdown if amino acid levels are too low. Taking branched-chain amino acids (BCAAs) or essential amino acids (EAAs) before a session can help preserve muscle mass while still reaping the benefits of fasting.
2. Stay Hydrated
Hydration is crucial when training in a fasted state. Drink plenty of water before and during workouts to prevent dehydration and maintain performance levels. Adding electrolytes can also help sustain strength and endurance.
3. Focus on Strength Over Volume
While fasted training can support muscle growth, excessive volume may lead to fatigue due to lower glycogen levels. Bodybuilders should prioritise heavy, compound movements with lower rep ranges to maximise strength and muscle retention.
4. Eat a High-Protein, Nutrient-Dense Meal Post-Workout
After a fasted training session, your muscles are highly receptive to nutrients. Consuming a meal rich in protein and complex carbohydrates within 30–60 minutes post-workout helps stimulate muscle protein synthesis and replenish glycogen stores effectively.
Who Should Avoid Training on an Empty Stomach?
While fasted weight training offers many benefits, it’s not for everyone. Bodybuilders in a bulking phase who need to maximise strength and muscle growth may benefit more from pre-workout meals to ensure optimal energy levels. Additionally, those with low blood sugar issues or a history of dizziness during workouts should approach fasted training with caution. Check with your doctor if you have any concerns about training on an empty stomach.
Final Thoughts
Training on an empty stomach offers numerous benefits for bodybuilders, particularly those aiming for fat loss and improved metabolic efficiency. By increasing fat oxidation, enhancing growth hormone production, and improving insulin sensitivity, fasted weight training can be an effective strategy for sculpting a lean, muscular physique.
However, it’s essential to approach fasted training intelligently—incorporating BCAAs, staying hydrated, and ensuring a well-balanced post-workout meal. By doing so, bodybuilders can optimise their training while minimising muscle loss and fatigue.
Ultimately, whether training on an empty stomach is right for you, depends on your personal goals and how your body responds. If used correctly, it can be a powerful tool in any bodybuilder’s arsenal. In my opinion, everybody should consider training on an empty stomach for three months of every year!
The article ‘training on an empty stomach’ was written and first published on behalf of Bill Jones Mr Universe, on Wednesday 19th March 2025 at 13:15 and is subject to copyright. All rights are reserved.
If you liked this article, you may also like this one called: You should Live like a Diabetic, which is on my personal website.
In the short video below, Dr Eric Berg discusses the benefits of training on an empty stomach.