Is it better to do strength training on an empty stomach or after breakfast?

There is no standard answer that suits everyone. Which one you choose depends entirely on your physical tolerance, training goals, and training plan for the day. Anyone who claims that a certain method is absolutely correct is either half-informed and blindly following the trend, or is trying to sell you courses and supplies.

When I first got into strength training, I saw several fitness bloggers saying that "fasting strength training doubles the fat-burning efficiency." As soon as my mind got hot, I set the alarm for 6 o'clock, got up, drank a cup of black coffee, and headed to the gym. I still practiced deadlifts that day. When the third set reached 80kg, my vision suddenly went dark and I almost fell directly on the barbell. The coach next to me gave me half a banana, and I sat on the ground for ten minutes before I recovered. At that time, I thought it was because of my poor endurance, but later I found out that I am prone to hypoglycemia on an empty stomach, so I dared to push heavy weights, so I was lucky not to get injured.

Of course, that doesn’t mean that practicing on an empty stomach is completely unreliable. Several friends around me who are in the fat-burning period have the habit of skipping breakfast all year round. They wake up feeling refreshed in the morning. They practice the differentiation of small muscle groups within 40 minutes, either shoulders or arms. The weight does not exceed the limit. After the training, they are in good condition and lose body fat steadily. I have previously checked relevant research in "Sports Medicine" and found that doing low- to medium-intensity resistance training on an empty stomach can indeed improve fat oxidation efficiency. As long as the training duration does not exceed 90 minutes and muscle glycogen is sufficient to supply energy, there will be no "muscle loss" that everyone is worried about. By the way, what I say here on an empty stomach does not mean that you can’t drink anything. You can drink black coffee, light electrolyte water, a small amount of L-aminoglycan or ammonia sugar. You don’t need to be careful about the words to the point where you don’t even dare to drink water.

But if you happen to catch up with the day of leg training, deadlift/bench press PR, or you get flustered when hungry and have poor blood sugar regulation ability, then I really recommend that you eat something before practicing, and don't push it. The last time my partner tried to PR for the 180kg deadlift, he purposely ate a banana and half a piece of toast with peanut butter 40 minutes in advance. After he pulled, he told me that he was going to have a hot pot dinner to celebrate. If he had done it on an empty stomach, he would probably have to hold the barbell to find the north in the second set. Don't eat too much and too many things, such as soy milk, fried dough sticks, meat buns, and soy milk. Your stomach will rattle when you practice, let alone exerting strength. If you don't vomit it out, you will be considered good. Just choose fast-digesting carbohydrates and add a small amount of protein, and eat 30-40 minutes in advance. It will be digested just enough to not upset the stomach, and the energy supply will keep up, so there will be no burden at all.

In fact, fans from different directions in the circle have different choices. Many old-school bodybuilding athletes like to train small muscle groups on an empty stomach. They say that cortisol is high when they wake up in the morning. After practicing on an empty stomach, their muscle lines become extremely tight, which makes them look good in photos. ； But few friends who do powerlifting dare to lift heavy weights on an empty stomach. After all, if you really faint, hitting yourself is no joke. Many studies have also proven that as long as you consume enough total calories and protein throughout the day, whether you practice on an empty stomach or after breakfast, the difference in the effect of building muscle and fat loss in the long run is really very small, and there is no need to go back and forth internally for this matter.

By the way, friends with hypoglycemia, diabetes or weak gastrointestinal function, don’t join in the fun of fasting training. No matter what you train, always take a few bites first. Safety always comes first.

After practicing for so many years, my most profound feeling is that fitness is a very personal matter, and all "correct methods" must be adapted to your own body. If you are confused, try it on your own for a week, practice twice on an empty stomach and twice with food. Whichever does not feel faint, is not uncomfortable, and has the best training condition, whichever is the most suitable for you. After all, being able to persevere, practice happily, and avoid injuries is more effective than any "standard answer".