Fasted Workouts & Breakfast: What Malta’s Experts Say

Should You Work Out in a Fasted State? Here’s What the Experts Say

You’ve likely heard the saying that “breakfast is the most important meal of the day.” But as health trends evolve, intermittent fasting is gaining traction as a popular lifestyle choice. By skipping breakfast, many people aim to manage their weight, improve mental clarity, and boost metabolism. Instead of traditional morning meals, some opt for protein shakes, bulletproof coffee, or fast entirely until lunchtime. While intermittent fasting does have its benefits, the question remains: is working out on an empty stomach safe, or does it do more harm than good?

Intermittent fasting has shown positive effects for many, including enhanced focus, better metabolic health, and more effective weight management. However, whether this approach works depends largely on your lifestyle, physiology, and stress levels. When exercise is added to the equation, the situation becomes more complex. Experts warn that pairing fasting with high-intensity workouts can sometimes be detrimental, particularly for women.

The Risks of Exercising While Fasting

Stacy Sims, a fitness expert and nutritional science researcher, highlights that while intermittent fasting can be beneficial for sedentary individuals or those managing metabolic conditions, it doesn’t necessarily offer additional advantages when combined with exercise. In fact, for women engaging in intense physical activity, fasting can negatively impact performance and overall health.

Sims explains that high-intensity workouts require adequate fuel for energy, hormone regulation, and muscle recovery. Without sufficient calories, particularly carbohydrates, the body’s stress hormones like cortisol can rise, leading to disrupted hormone balance, impaired recovery, and potential weight gain. For women, this is compounded by the sensitivity of kisspeptin—a neuropeptide responsible for sex hormone regulation, glucose levels, and appetite control. When nutrient intake is insufficient, kisspeptin production is disrupted, which can lead to hormonal imbalances, reduced insulin sensitivity, and even menstrual cycle irregularities.

Is Fasting and Working Out Safer for Men?

Men’s bodies may respond differently to fasting and exercise. Sergii Putsov, a personal trainer and head of sport science at Torokhtiy Weightlifting, notes that fasting before workouts can be safe depending on individual goals, body type, and workout style. For some men, fasting may improve fat metabolism, insulin sensitivity, and endurance by using stored fat as the primary energy source. This approach can benefit those focusing on fat loss or endurance training.

However, fasting isn’t without risks for men either. Insufficient glycogen stores can lead to fatigue and muscle protein breakdown, reducing gym performance. Without proper planning, fasting workouts may hinder progress rather than enhance it.

Choosing the Right Approach for Your Goals

Edwina Jenner, a personal trainer and health coach, emphasizes that the type of workout matters when deciding whether to train in a fasted state. Low-impact activities like yoga or Pilates may be manageable without eating first, but strength training or muscle-building workouts require fuel to optimize performance. Without adequate energy, these workouts can lead to fatigue and slower progress toward fitness goals.

Jenner highlights that most women she trains struggle with fasting workouts. Hunger and low energy leave them feeling deflated, unable to push through their sessions effectively. This echoes Sims’ concerns about layering exercise stress onto the strain of fasting, which can elevate cortisol levels, disrupt thyroid activity, and even lead to increased belly fat—a result opposite to most fitness goals.

What to Eat Before Exercising

If you’re planning a workout, experts recommend prioritizing nourishment over fasting. In Malta, where fresh and nutritious ingredients abound, you can easily craft a pre-workout meal that fuels your body without leaving you sluggish. Jenner suggests quick energy sources that won’t overload your digestive system, such as bananas, smoothies, or peanut butter toast. For slower-release energy, overnight oats paired with protein powder or Greek yogurt are excellent options.

For larger meals, like eggs with whole-grain toast or a hearty bowl of oatmeal, give your body one to two hours to digest before hitting the gym. Avoid sugary cereals or simple carbs like plain white toast, which can cause energy spikes followed by crashes. Instead, opt for balanced meals featuring protein and complex carbs—think scrambled eggs with smoked salmon or a veggie-packed omelette paired with whole-grain bread.

Don’t Forget Hydration

Hydration is key to optimizing your workout, especially in Malta’s warm climate. Start your morning with plenty of water to kickstart your metabolism and maintain energy levels. For high-intensity sessions, consider adding electrolytes to your water to replenish minerals lost through sweat.

The Bottom Line

While intermittent fasting can offer benefits like weight management and metabolic improvement, pairing it with intense exercise is rarely recommended. Without proper fuel and hydration, fasting workouts can lead to fatigue, hormonal imbalances, and even long-term health issues. For women, in particular, fasting may increase stress levels and disrupt hormone regulation, making it harder to achieve fitness goals.

If you’re in Malta and looking to balance health and fitness, take advantage of the island’s abundance of fresh produce, nutrient-rich seafood, and whole grains to craft nourishing meals that support your workouts. Whether you’re enjoying a protein-packed breakfast at a local café or preparing a homemade meal before hitting the gym, fueling your body will help you stay energized and achieve lasting results.

Remember, exercise is meant to strengthen and support your health—not deplete it. Listen to your body, and give it the nourishment it needs to thrive.