{"id":90353,"date":"2026-03-09T18:52:03","date_gmt":"2026-03-09T18:52:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90353"},"modified":"2026-03-09T19:17:26","modified_gmt":"2026-03-09T19:17:26","slug":"fasted-cardio-benefits","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/","title":{"rendered":"Fasted Cardio Benefits: What You Should Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#What_Are_Some_Notable_Fasted_Cardio_Benefits\" >What Are Some Notable Fasted Cardio Benefits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#What_Are_Some_More_Fasted_Cardio_Benefits\" >What Are Some More Fasted Cardio Benefits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#How_Long_Should_You_Do_Fasted_Cardio_for\" >How Long Should You Do Fasted Cardio for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#How_Many_Days_a_Week_Should_You_Do_Fasted_Cardio\" >How Many Days a Week Should You Do Fasted Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#What_Should_I_Eat_After_Fasted_Cardio\" >What Should I Eat After Fasted Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Who_Should_Avoid_Fasted_Cardio\" >Who Should Avoid Fasted Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Is_30_minutes_of_fasted_cardio_enough\" >Is 30 minutes of fasted cardio enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Is_it_good_to_work_out_on_an_empty_stomach\" >Is it good to work out on an empty stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Does_drinking_water_break_fasted_cardio\" >Does drinking water break fasted cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Which_cardio_burns_the_most_fat\" >Which cardio burns the most fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Why_do_bodybuilders_do_fasted_cardio\" >Why do bodybuilders do fasted cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#Can_fasted_cardio_raise_cortisol\" >Can fasted cardio raise cortisol?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Today, we\u2019re going to dive into a topic that generates quite a bit of debate in the fitness and health world: fasted cardio training. Basically, this is performing cardio exercises (such as running, swimming, and cycling) after an overnight fast, typically without having eaten beforehand.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recurring question is: Should you do it? Well, as with many wellness-related matters, the answer isn\u2019t a simple \u201cyes\u201d or \u201cno\u201d. Whether <a href=\"https:\/\/betterme.world\/articles\/fasting-while-working-out\/\">fasting while working out<\/a> is beneficial for you will depend on several factors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this blog post, we\u2019ll break down the potential benefits and important considerations. We\u2019ll also guide you on what to eat after your fasted workout to maximize recovery and optimize your results. That way, you could make an informed decision that\u2019s tailored to your specific needs and goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Notable_Fasted_Cardio_Benefits\"><\/span><b>What Are Some Notable Fasted Cardio Benefits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we dive into the potential benefits, it\u2019s crucial to understand what exactly \u201cfasted cardio\u201d means. As previously mentioned, it refers to the practice of performing cardio exercises, such as running, swimming, cycling, or brisk walking, after an extended period without consuming food. Typically, this fasting period lasts at least 8 hours, and the exercise is often done in the morning before eating breakfast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During this time, glycogen levels (the stored form of glucose) in the liver and muscles are relatively low, which, in theory, forces the body to turn to other energy sources &#8211; primarily using stored fat as fuel during the workout (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8754590\/#:~:text=2.5.&amp;text=Glucose%20and%20fatty%20acids%20are,hours%20%5B23%2C%2024%5D.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, one of the most notable and sought-after claimed benefits of fasted cardio is weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4242477\/#:~:text=The%20provision%20of%20nutrients%20prior,adaptations%20favorable%20to%20fat%20oxidation.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to understand that this increased fat oxidation during exercise does not necessarily guarantee greater long-term weight loss. Weight loss is a complex process that depends on many factors, including overall caloric balance (consuming fewer calories than you burn), your diet composition, and the type and intensity of the exercise you perform (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/#:~:text=In%20summary%2C%20evidence%20shows%20that,diets%20can%20be%20useful%20options.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\">Our previous post goes into great detail about the <a href=\"https:\/\/betterme.world\/articles\/fasting-workout\/\">fasting workout<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_More_Fasted_Cardio_Benefits\"><\/span><b>What Are Some More Fasted Cardio Benefits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beyond the potential contribution to weight loss from greater fat oxidation, fasted cardio is claimed to positively influence:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insulin sensitivity: <\/b><span style=\"font-weight: 400;\">Both intermittent fasting and exercise may improve insulin sensitivity, which helps the body use glucose more efficiently and supports how the body uses glucose efficiently (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s41043-025-01039-2\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmjopensem.bmj.com\/content\/2\/1\/e000143\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Some people believe that fasted exercise takes this a step further, although research in this area is still ongoing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential for long-term athletic performance improvements<\/b><span style=\"font-weight: 400;\">: When it\u2019s done strategically and with proper supervision, fasted cardio can help enhance efficiency in fat metabolism and how the body uses energy over time. However, more research is required to determine whether this actually improves athletic performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39692222\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stimulation of autophagy and cellular repair<\/b><span style=\"font-weight: 400;\">: Fasting in general has been linked to autophagy, a natural process the body uses to break down and recycle certain cellular components. Some scientists have theorized that fasted cardio could amplify this effect, but research is still very limited (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831323013443?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/24\/4297\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, it\u2019s essential to recognize that results from fasted cardio vary significantly between individuals, and factors such as exercise intensity, duration of the fast, and overall diet play fundamental roles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82864\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Speaking of individuality, we would like to pay special attention to differences between men and women. Female physiology is more complex, and hormonal fluctuations across the menstrual cycle could influence the body&#8217;s response to fasted exercise and, in general, the benefits of fasted cardio for women. It\u2019s possible that women might need to adjust their approach and listen more closely to their body\u2019s signals at certain times of the month (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-for-women\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). We would suggest discussing these and any individualized considerations or concerns with your healthcare provider.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fasting-phases\/\">Fasting Phases: What Your Body\u2019s Really Doing When You Skip a Meal<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Do_Fasted_Cardio_for\"><\/span><b>How Long Should You Do Fasted Cardio for?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The question of the ideal duration for fasted cardio is common, and while <a href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\">running on an empty stomach<\/a> might sound appealing to speed up weight loss, there isn\u2019t a one-size-fits-all answer. The optimal duration depends on several factors, including your fitness level, experience with fasted training, the intensity of the workout, and your individual goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, 20-30 minutes of fasted cardio at low to moderate intensity (such as a brisk walk or a light jog) could be a good starting point for most people. This range could allow you to explore how your body responds to this training style<\/span> <span style=\"font-weight: 400;\">without significantly compromising your energy levels (<\/span><a href=\"https:\/\/www.brevardhealth.org\/blog\/how-much-cardio-is-enough\/#:~:text=If%20you%20want%20to%20get,3%2D6%20days%20each%20week.\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monitor how you feel: do you experience dizziness, weakness, or a dramatic drop in performance? If so, reduce the duration or intensity. As your body adapts, you could gradually increase the length of your sessions, but always listen to your body! And remember that hydration is essential, so be sure to drink water before, during, and after your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, you should keep in mind that overall nutrition and a healthy lifestyle are far more important than the specific time of day you do cardio. Ideally, consult a health professional to get personalized guidance and a plan tailored to your needs and goals.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_a_Week_Should_You_Do_Fasted_Cardio\"><\/span><b>How Many Days a Week Should You Do Fasted Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with duration, there isn\u2019t a single, universal answer. The optimal frequency to reap the benefits of fasted cardio in the morning depends on several individual factors, including your fitness level and personal goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, doing fasted cardio 2-3 days per week could be a good starting point for most people. It\u2019s essential to start gradually, monitor how your body responds, and adjust the frequency and intensity as needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If, after a few weeks, you feel comfortable and are experiencing the desired benefits, you could consider increasing the frequency to 4 or even 5 days per week. And as always, we remember the importance of giving your body enough rest and nutrition to recover properly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79367\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_After_Fasted_Cardio\"><\/span><b>What Should I Eat After Fasted Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we\u2019ve mentioned throughout this article, post-fasted cardio nutrition is important to ensure proper nutrient replenishment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as the replenishment of nutrients will depend a lot on the intensity and duration of your fasted cardio, we\u2019ll consider two key scenarios: low-intensity and\/or short-duration cardio, and high-intensity and\/or long-duration cardio.<\/span><\/p>\n<ol>\n<li><b> Low-Intensity and Short-Duration Cardio<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">We understand low-intensity cardio as brisk walking, a gentle elliptical session, or a relaxing yoga class. Generally, these activities last between 20 and 45 minutes and don\u2019t significantly raise heart rate or dramatically deplete glycogen stores.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, the urgency to replenish carbohydrates is lower. This doesn\u2019t mean you should ignore post-exercise nutrition, but you could be more flexible and prioritize a balanced meal that includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-quality protein:<\/b><span style=\"font-weight: 400;\"> Lean sources such as eggs, <a href=\"https:\/\/betterme.world\/articles\/yogurt-on-keto\/\">Greek yogurt<\/a>, cottage cheese, chicken breast, or white fish (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38863590\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats: <\/b><span style=\"font-weight: 400;\">Avocado, nuts (almonds, walnuts), seeds (chia, flax), or olive oil (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5577766\/#:~:text=However%20this%20led%20to%20unintended,States%20%5B5%2C%206%5D.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex carbohydrates:<\/b><span style=\"font-weight: 400;\"> Options such as leafy green vegetables, berries, whole-grain toast, or a portion of oats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/#:~:text=Examples:%20fructose%2C%20lactose%2C%20maltose,brown%20rice%2C%20and%20potato%20skins.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71376\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Examples of post-cardio meals for low intensity include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-checked=\"true\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with fruit and a handful of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"true\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs with spinach and avocado on whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"true\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with chia seeds, sliced tomato, and a drizzle of olive oil<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li><b> High-Intensity and Long-Duration Cardio<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This scenario includes activities such as running at a fast pace, HIIT, intense cycling, or swimming at a vigorous pace, lasting more than 45 minutes (often over an hour). In this case, glycogen replenishment is crucial for optimal recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, the priority here is to restore those stores and provide the nutrients needed to support your muscles after exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast-absorbing carbohydrates:<\/b><span style=\"font-weight: 400;\"> The goal is to raise blood glucose quickly to replenish muscle glycogen. Opt for sources such as fruits, natural fruit juice (no added sugars), rice, or white potatoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-quality protein:<\/b><span style=\"font-weight: 400;\"> As with the previous example, prioritize lean sources such as eggs, Greek yogurt, cottage cheese, chicken breast, white fish, or even whey protein for quicker absorption (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38863590\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration: <\/b><span style=\"font-weight: 400;\">Rehydration is fundamental &#8211; drink <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-get-electrolytes-while-fasting\/\"><span style=\"font-weight: 400;\">water with electrolytes<\/span><\/a><span style=\"font-weight: 400;\"> to replenish minerals lost during exercise.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69094\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Examples of post-cardio meals for high-intensity include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-checked=\"true\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein shake with banana and water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"true\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice with grilled chicken and steamed vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"true\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg white tortilla with boiled potatoes and a glass of natural orange juice<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/working-out-while-fasting\/\">Working Out While Fasting: How To, Benefits, And Tips<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Avoid_Fasted_Cardio\"><\/span><b>Who Should Avoid Fasted Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although many people feel good and feel that they gain benefits from fasted cardio, there are a few things you should keep in mind. There isn\u2019t a single rule that fits everyone. Whether fasted cardio works for you will depend on personal factors such as your activity level, how long you\u2019ve been training, and how your body responds to fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, fasted cardio could put more demand on your body, especially if it\u2019s high intensity. That\u2019s why it\u2019s worth assessing your training and how you feel during exercise before adding it to your routine. If you\u2019re new to fitness, or you\u2019re recovering from a period of inactivity, it may be more beneficial to start with low-intensity cardio after consuming a light meal, and then gradually progress to low-intensity fasted cardio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, it\u2019s important to listen to your body. If you experience dizziness, fatigue or any discomfort during fasted cardio, this suggests that it might not be the best option for you right now. Pay attention to how your energy, mood, and performance change throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In summary, the key is moderation and self-observation. Experiment mindfully and adjust your routine according to your needs. And most importantly, if you have any questions or concerns about whether fasted cardio is right for you, we recommend consulting a qualified health professional.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that health comes first, and it\u2019s essential to make informed and safe decisions regarding your well-being.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_minutes_of_fasted_cardio_enough\"><\/span><strong>Is 30 minutes of fasted cardio enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends! Enough for what? If you\u2019re just starting, it could be an excellent beginning to see how you feel and how well you tolerate it. If your goal is fat loss and you already have experience, 30 minutes could be fine if you\u2019re doing high-intensity exercise. Listen to your body!<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_good_to_work_out_on_an_empty_stomach\"><\/span><strong>Is it good to work out on an empty stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It could be good to exercise on an empty stomach for some people. The answer varies &#8211; some people find that they feel lighter and burn fat more efficiently, while others experience fatigue and lower performance. Listen to your body and experiment to see what works best for you. You\u2019ll get a ton of benefits from exercise, whether you\u2019re fasted or not.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_drinking_water_break_fasted_cardio\"><\/span><strong>Does drinking water break fasted cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No! In fact, it\u2019s highly recommended. Water is essential for optimal performance and general health. Make sure you\u2019re hydrated before, during, and after your workouts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_cardio_burns_the_most_fat\"><\/span><strong>Which cardio burns the most fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lower to moderate-intensity cardio tends to burn more fat in the moment. However, it\u2019s important to remember that in terms of weight loss, fat burning mostly depends on your overall energy balance. This means reducing calorie intake and increasing physical activity, ideally both cardio and strength training. Generally, it also depends on consistency. The important thing is to find something you enjoy and can maintain in the long term.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_bodybuilders_do_fasted_cardio\"><\/span><strong>Why do bodybuilders do fasted cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Aiming to maximize fat burning while preserving muscle during cutting phases is a common practice among bodybuilders. However, it\u2019s important to emphasize that it\u2019s not for everyone and should be done with caution and under the supervision of a professional.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_fasted_cardio_raise_cortisol\"><\/span><strong>Can fasted cardio raise cortisol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasted cardio could raise cortisol as a natural bodily response, particularly if it\u2019s incredibly intense and prolonged. However, the increase is usually temporary and not necessarily harmful if it\u2019s managed properly with adequate nutrition and rest.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasted_Cardio_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasted cardio is a nuanced topic. While some people report benefits such as a greater perceived fat burn during the session, these effects can vary from person to person. There isn\u2019t a one-size-fits-all rule &#8211; the decision to do fasted cardio should be based on your training history, your goals, and your personal response to fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start gradually, listen to your body, and adjust the frequency, duration, and intensity according to how you feel. If you have any doubts, it\u2019s best to consult a healthcare professional and tailor the plan to your needs.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today, we\u2019re going to dive into a topic that generates quite a bit of debate in the fitness and health world: fasted cardio training. Basically, this is performing cardio exercises (such as running, swimming, and cycling) after an overnight fast, typically without having eaten beforehand. The recurring question is: Should you do it? Well, as [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90361,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,150],"tags":[],"coauthors":[45],"class_list":["post-90353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fasted Cardio Benefits: What You Should Know - BetterMe<\/title>\n<meta name=\"description\" content=\"A quick-start guide to decide if fasting fits your goals and routine. Learn \u2605 FASTED CARDIO BENEFITS \u27a4, what to expect, how to optimize workouts, and how nutrition supports recovery after fasted sessions.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fasted Cardio Benefits: What You Should Know\" \/>\n<meta property=\"og:description\" content=\"A quick-start guide to decide if fasting fits your goals and routine. Learn \u2605 FASTED CARDIO BENEFITS \u27a4, what to expect, how to optimize workouts, and how nutrition supports recovery after fasted sessions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-09T19:17:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1123-fasted-cardio-benefits-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Fasted Cardio Benefits: What You Should Know\",\"dateModified\":\"2026-03-09T19:17:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/\"},\"wordCount\":1826,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1123-fasted-cardio-benefits-1.png\",\"articleSection\":[\"Cardio Workouts\",\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Today, we\u2019re going to dive into a topic that generates quite a bit of debate in the fitness and health world: fasted cardio training. Basically, this is performing cardio exercises (such as running, swimming, and cycling) after an overnight fast, typically without having eaten beforehand.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The recurring question is: Should you do it? Well, as with many wellness-related matters, the answer isn\u2019t a simple \u201cyes\u201d or \u201cno\u201d. Whether <a href=\\\"https:\/\/betterme.world\/articles\/fasting-while-working-out\/\\\">fasting while working out<\/a> is beneficial for you will depend on several factors.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this blog post, we\u2019ll break down the potential benefits and important considerations. We\u2019ll also guide you on what to eat after your fasted workout to maximize recovery and optimize your results. That way, you could make an informed decision that\u2019s tailored to your specific needs and goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Some Notable Fasted Cardio Benefits?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we dive into the potential benefits, it\u2019s crucial to understand what exactly \u201cfasted cardio\u201d means. As previously mentioned, it refers to the practice of performing cardio exercises, such as running, swimming, cycling, or brisk walking, after an extended period without consuming food. Typically, this fasting period lasts at least 8 hours, and the exercise is often done in the morning before eating breakfast.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">During this time, glycogen levels (the stored form of glucose) in the liver and muscles are relatively low, which, in theory, forces the body to turn to other energy sources - primarily using stored fat as fuel during the workout (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8754590\/#:~:text=2.5.&amp;text=Glucose%20and%20fatty%20acids%20 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/\",\"name\":\"Fasted Cardio Benefits: What You Should Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1123-fasted-cardio-benefits-1.png\",\"dateModified\":\"2026-03-09T19:17:26+00:00\",\"description\":\"A quick-start guide to decide if fasting fits your goals and routine. 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Learn \u2605 FASTED CARDIO BENEFITS \u27a4, what to expect, how to optimize workouts, and how nutrition supports recovery after fasted sessions.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Fasted Cardio Benefits: What You Should Know","og_description":"A quick-start guide to decide if fasting fits your goals and routine. Learn \u2605 FASTED CARDIO BENEFITS \u27a4, what to expect, how to optimize workouts, and how nutrition supports recovery after fasted sessions.","og_url":"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-03-09T19:17:26+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1123-fasted-cardio-benefits-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Fasted Cardio Benefits: What You Should Know","dateModified":"2026-03-09T19:17:26+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/"},"wordCount":1826,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/fasted-cardio-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1123-fasted-cardio-benefits-1.png","articleSection":["Cardio Workouts","Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Today, we\u2019re going to dive into a topic that generates quite a bit of debate in the fitness and health world: fasted cardio training. Basically, this is performing cardio exercises (such as running, swimming, and cycling) after an overnight fast, typically without having eaten beforehand.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The recurring question is: Should you do it? Well, as with many wellness-related matters, the answer isn\u2019t a simple \u201cyes\u201d or \u201cno\u201d. Whether <a href=\"https:\/\/betterme.world\/articles\/fasting-while-working-out\/\">fasting while working out<\/a> is beneficial for you will depend on several factors.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this blog post, we\u2019ll break down the potential benefits and important considerations. We\u2019ll also guide you on what to eat after your fasted workout to maximize recovery and optimize your results. That way, you could make an informed decision that\u2019s tailored to your specific needs and goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Some Notable Fasted Cardio Benefits?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before we dive into the potential benefits, it\u2019s crucial to understand what exactly \u201cfasted cardio\u201d means. As previously mentioned, it refers to the practice of performing cardio exercises, such as running, swimming, cycling, or brisk walking, after an extended period without consuming food. 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