Fasted training – the fitness trend of working out on an empty stomach – has made waves across the health and wellness world. Promoted as a powerful fat-burning hack, it’s especially popular among early risers who hit the gym before breakfast.
But here’s the catch: what works for men doesn’t always work for women. In fact, fasted training may be doing more harm than good for many women, particularly those juggling hormonal health, busy lifestyles, and fitness goals that go beyond aesthetics.
It is vital to understand what fasted training is, why it can backfire for women, and what we should eat before a workout to fuel our body for results. Thankfully, I am here to help.
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Fasted Training Defined
Fasted training refers to exercising without consuming any calories beforehand, typically done first thing in the morning after an overnight fast.
The idea is that by training in a fasted state, your body taps into fat stores for energy, enhancing fat loss.
In theory, it sounds like a dream: wake up, work out, and burn more fat. But the reality is a bit more complicated, especially when you add female physiology into the mix.
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The Hypothalamus
One of the most critical, but often overlooked, differences between male and female physiology is how the hypothalamus functions. This tiny region in the brain acts like the body’s control tower for hormones. It regulates appetite, stress, sleep, reproductive hormones, and metabolic processes.
In women, the hypothalamus is far more sensitive to changes in energy availability than in men. This means that fasting, under-eating, or training without fuel can signal the brain that conditions are unsafe for reproduction or survival.
Even a short-term drop in calories or blood sugar can trigger the hypothalamus to down regulate sex hormone production (like oestrogen and progesterone), slow metabolism, and increase cortisol. This means your body shifts into “protect mode,” not “perform mode.”
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The Glycogen Gap
Another key difference lies in how men and women use glycogen – the stored form of carbohydrates in the liver and muscles. Men can easily tap into glycogen stores during exercise, using it efficiently to fuel both cardio and strength training.
Women, on the other hand, are less able to access glycogen in a fasted state. Our bodies tend to hold onto glycogen for longer, conserving it for times of stress or reproduction, and instead may break down muscle tissue or elevate stress hormones to generate energy if fuel isn’t readily available.
This metabolic difference is why women often feel lightheaded, fatigued, or underperform during fasted training, and why it can lead to muscle breakdown rather than fat loss.
Muscle Loss Over Fat Loss
Women are naturally more prone to preserving fat due to evolutionary and reproductive reasons. In a fasted state, your body may not be as efficient at burning fat as hoped.
Instead, it might break down lean muscle tissue for energy, especially during high-intensity or resistance workouts.
This creates a major issue, because less muscle mass means a slower metabolism, which diminishes long-term fat loss.
Reduced Training Performance
Exercising without fuel can lead to sluggish workouts, dizziness, nausea, or even injury due to poor coordination or fatigue.
For women aiming to build strength, sculpt lean muscle, or simply feel good while working out, performance matters. And fasted training doesn’t always support that.
Hormonal Impact
Women with thyroid conditions, adrenal fatigue, or hormonal imbalances (like PCOS or hypothalamic amenorrhea) are especially vulnerable to the downsides of fasted training.
Low energy availability can worsen symptoms and hinder recovery. Your body needs to feel safe and nourished to thrive, and sometimes that means eating before you sweat.
When you combine the hypothalamic sensitivity, limited glycogen access, and elevated cortisol, you get a perfect storm for hormonal chaos. Over time, fasted training can contribute to:
- Irregular or missed periods
- Low libido
- Fatigue
- Poor sleep
- Slowed metabolism
- Anxiety or mood swings
And if you’re dealing with PCOS, hypothyroidism, adrenal dysregulation, or recovering from disordered eating, fasted training is often the last thing your body needs.
What to Eat Before Training
Eating before training, also known as fed-state training, provides your body with accessible energy to enhance performance, protect muscle mass, and support recovery.
It’s not about eating a full meal—just the right balance of nutrients in the right portions. Here’s what to include:
Carbohydrates: Your body’s preferred source of energy during training. Carbs help maintain blood glucose levels, enhance endurance, and reduce muscle breakdown, which is especially critical since women aren’t as efficient at pulling from stored glycogen. Ideal sources include oats, banana, rice cakes, sweet potato, apple, dates, sourdough toast. Aim for 20–30g of carbs before training. This looks like 1 medium banana (about 27g carbs) or 2 rice cakes with honey (approx. 25g carbs)
Protein: Protein provides amino acids that protect muscles during exercise and kickstart recovery. Including protein before training helps preserve lean mass and supports hormone balance. Great sources include Greek yoghurt, egg whites, whey protein isolate, or cottage cheese. Aim for 15–25g of derived protein from your pre-workout meal. This could include a scoop of whey protein isolate (25g protein), or two boiled eggs (13g).
Fats: Fats digest slower and aren’t ideal for high-intensity training but may be useful for lighter sessions like walking, Pilates, or yoga. Great sources include nut butter, chia seeds, avocado, or flaxseeds. Keep the portions low, aiming for 5–10g from 1 teaspoon of almond butter (5g fat) with a banana.
Nourish to Flourish
While fasted training may have a place for some individuals, especially men or those on specific protocols, it’s not the golden ticket to fat loss or fitness for most women.
Our bodies thrive when they feel safe, fuelled, and hormonally balanced. If your goals include feeling strong and energised during workouts, building or maintaining lean muscle, supporting healthy hormones and metabolism, and reducing stress and inflammation, then fuelling before your workout is a smart, empowering choice.
Written by Daniella Corder
About the author
Coach Cords (Daniella Corder) is a certified personal trainer, menstrual cycle educator and cyclical nutrition advisor. After years of her own research on proper nutrition and exercise (based on scientific research) and graduating top of her class with distinction as a personal trainer at ETA College, she understands women’s hormones and how we can work with our cycles during each stage of the month. Visit coachcords.com or follow @coach_cords on Instagram.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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