Fasted training – the fitness trend of working out on an empty stomach – has taken the health and wellness world by storm. Promoted as a powerful fat burner, it is 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. Indeed, Fasted training can do more harm than good for many womenespecially those juggling hormonal health, busy lifestyles, and fitness goals that transcend aesthetics.
It’s vital to understand what fasted training is, why it can backfire for women, and what we should eat before a workout to fuel our bodies for results. Luckily, I’m here to help.
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Fasted training set
Fasted training refers to exercising without consuming calories beforehandusually 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, boosting fat loss.
In theory, it sounds like a dream: wake up, exercise and burn more fat. But the reality is a bit more complicated, especially when you add female physiology to the mix.
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The Hypothalamus
One of the most critical, but often overlooked, The differences between male and female physiology is how the hypothalamus works. This tiny area 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 much more sensitive to changes in energy availability than in men. This means that fasting, undereating, 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 cause the hypothalamus to down-regulate sex hormone production (such as estrogen and progesterone), slow metabolism and increase cortisol. This means your body goes into ‘protection mode’ rather than ‘performance mode’.
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The glycogen gap
Another key difference lies in the way 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 effectively to fuel both cardio and strength training.
Women, on the other hand, are less able to access glycogen in the fasting state. Our bodies tend to hold on to glycogen longer, conserving it for periods of stress or reproduction, and may instead break down muscle tissue or increase stress hormones to produce energy if the fuel is not readily available.
This metabolic difference is why women often feel groggy, tired, or perform poorly during fasted training, and why it can lead to muscle breakdown rather than fat loss.
Muscle loss vs. fat loss
Women are naturally more prone to storing 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 can break down lean muscle tissue for energy, especially during high-intensity or resistance training.
This creates a major problem because less muscle mass means a slower metabolism, which reduces 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, build lean muscle, or simply feel good while working out, performance matters. And fasted training doesn’t always support that.
Hormonal Effect
Women with thyroid conditions, adrenal fatigue or hormonal imbalances (such as PCOS or hypothalamic amenorrhea) are particularly vulnerable on the disadvantages 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 hypothalamic sensitivity, limited access to glycogen, and elevated cortisol, you have a perfect storm for hormonal chaos. Over time, fasted training can help:
- Irregular or missed periods
- Low libido
- Fatigue
- Bad sleep
- Slowing of metabolism
- Anxiety or mood swings
And if you’re dealing with PCOS, hypothyroidism, adrenal dysfunction, or recovering from an eating disorder, Fasted training is often the last thing your body needs.
What to eat before training
Eating before training, aka state educationprovides your body with accessible energy to improve 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 energy source during training. Carbohydrates help maintain blood glucose levels, boost endurance, and reduce muscle breakdown, which is especially critical since women are not as efficient at drawing from stored glycogen. Ideal sources include oats, banana, rice cake, sweet potato, apple, dates, sourdough toast. Aim for 20–30 grams of carbs before training. Looks like 1 medium banana (about 27 grams of carbs) or 2 honey rice cakes (about 25 grams of carbs)
Protein: Protein provides amino acids that protect muscles during exercise and the start of recovery. Including protein before training helps maintain lean mass and supports hormone balance. Great sources include Greek yogurt, egg whites, whey protein isolate, or cottage cheese. Aim for 15–25 grams of protein from your pre-workout meal. This can include a scoop of whey protein isolate (25g protein) or two hard-boiled eggs (13g).
Fat: Fats are digested more slowly and are not ideal for high-intensity training, but can be useful for lighter sessions such as walking, pilates or yoga. Great sources include nut butters, chia seeds, avocados, or flaxseeds. Keep portions low, aiming for 5–10 grams of 1 teaspoon of almond butter (5 grams of fat) with a banana.
Nourishment to flourish
While fasted training may have a place for some people, especially men or those following specific protocols, it’s not the golden ticket to fat loss or fitness for most women.
Our bodies thrive when they feel safe, nourished and hormonally balanced. If your goals include feeling strong and energized during your workout, building or maintaining lean muscle, supporting healthy hormones and metabolism, and reducing stress and inflammation, then fueling your pre-workout is a smart, empowering choice.
Written by Daniella Corder
About the author
Coach Cords (Daniella Corder) is a certified personal trainer, menstrual cycle coach and cycle nutrition consultant. After years of her own search for the right one nutrition and exercise (based on scientific research) and graduating at the top of her class with honors as a personal trainer at ETA College, she understands female hormones and how we can work with our cycles at each stage of the month. Visit coachcords.com or follow @coach_cords on Instagram.
Author: Pedro van Gaalen
When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. She has worked as a fitness professional and as a marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.
