The debate over fasted vs. fed cardio has been around forever. Some swear by cardio on an empty stomach for maximum fat burn, while others insist that fueling up beforehand is optimal. But what does science actually say?
Fasted Cardio vs. Fed Cardio: The Real Fat-Burning Breakdown
Yes, fasted cardio burns more fat during exercise—but here’s the kicker: your body compensates later in the day by burning less fat and more carbohydrates.
Meanwhile, fed cardio burns fewer fat stores while you're training, but throughout the rest of the day, your body burns more fat and less carbohydrates.
At the end of a 24-hour period? It all evens out. There’s no net difference in fat burned.
What the Science Says
A study by Schoenfeld et al. (2014) put this myth to the test:
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Participants: 20 healthy young women
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Protocol: 1 hour of steady-state cardio, 3 times per week, for 4 weeks
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Conditions: One group exercised in a fasted state, the other in a fed state
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Key factor: Both groups were in a calorie deficit
The Verdict?
Both groups lost body fat. No difference.
The Takeaway: Do What Works for YOU
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Do cardio whenever it fits your schedule
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Love to exercise before breakfast? Go fasted
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Need fuel to get the most out of your workouts? Eat first
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Fat loss comes down to a calorie deficit, not whether you’re fasted or fed
At the end of the day, the best cardio is the one you’ll actually do. So stop overthinking it—just move more and stay consistent!
