19/09/2026
This is a question i get asked a lot!
And there isn't really a straight forward answer to suit everyone,
Truth is it depends on how well trained you are and the intensity of your session,
There is absolutely no evidence to suggest that fast training is better for fat loss generally speaking,
You may burn a higher proportion of fat during the workout, but overall fat loss still comes down mainly to total energy balance, diet, and training consistency.
If you’re doing an easy walk or light cardio and feel good fasted, that’s fine.
For strength training, Hyrox, intervals or hard runs, you’ll usually perform and recover better with some fuel beforehand.
Prioritise protein, enough calories and quality training over whether you train before breakfast.
A simple pre-workout option 30–90 minutes beforehand could be:
20–30 g protein + some carbohydrate, e.g. Greek yogurt + fruit, protein shake + banana, eggs + toast, or a small bowl of oats with protein.
Simple rule:
Easy session = fasted if you like.
Hard session = fuel it.
