Is it a good idea to exercise on an empty stomach? Let's hear what fitness experts have to say.

A lot of folks start the New Year with a resolution to exercise more. Whether you're gearing up for a marathon or just trying to stay fit, how you prep for the gym matters. One big choice you face is whether to eat before your workout.

Some swear by the idea that exercising on an empty stomach helps burn fat. The thought is that your body uses fat and sugar for energy, so if you hit the gym on an empty stomach, you'll tap into those stored fat reserves. But, truth be told, the science behind this exercise "hack" is still up in the air. It's not necessarily risky to work out on an empty stomach, but depending on your fitness goals, it might not be the best move.

Alexander Rothstein, the guy in charge at the New York Institute of Technology's exercise science program, says, "It's a yes and no situation, depending on your goals and abilities."

If your goal is to burn fat, the research on the pros and cons of fasting and burning is somewhat limited. Some studies show that exercising on an empty stomach in the morning might increase fat burn compared to those who had a carb-loaded meal 0.5 to three hours earlier. But, it's not all sunshine and rainbows. The benefits of fasting are short-lived. Sure, you burn a bit of reserved fat during fasting, but Rothstein warns that, over time, you end up burning less total fat. That's because the intensity needed for a high-impact workout is more than the body can handle when it's running on empty.

Moreover, pushing through a workout without fuel can lead to problems. You might feel dizzy from low blood sugar and dehydration, especially in the morning when you wake up thirsty. Plus, without enough fuel, you could end up weaker and more prone to injury, especially if you're lifting heavy stuff at the gym.

Rothstein's advice? 

"Get some food in your stomach. It doesn't have to be a feast, but something to keep your blood sugar at the right levels." If not, he suggests taking it a bit easier and toning down the workout intensity.

On the flip side, if you're aiming to build muscle, experts advise against fasting. Christina King, a sports dietitian, recommends having a carb-based meal before hitting the gym. This provides your muscles with the fuel they need to adapt to the exercise's intensity. Over time, it'll make you stronger and boost your endurance during high-intensity workouts.

King suggests around four grams of carbs per kilogram of body weight in the one to four hours before exercising. When you work out matters too. If you hit the gym in the afternoon or evening, you have plenty of time to consume the recommended carbs. But for early birds working out in the morning, King suggests a smaller carb intake before exercise – like a big banana, a cup of oatmeal, or a couple of toast slices. Carbs get stored as glycogen, which your muscles love using as fuel during intense workouts. Since your glycogen reserves take a hit during the night, having a bit of a carb boost before working out can make a real difference.

Now, for those just aiming to stay healthy, Rothstein says skipping a pre-workout meal isn't a deal-breaker if it's a short, low-impact activity like a stroll. But if you're after more than just getting your body moving, King advises having something in your stomach. Regardless of whether you fast or not, remember to eat afterward to help your body recover from the workout stress.

So, there you have it – whether you chow down before a workout depends on your goals and when you're hitting the gym. Just don't forget to treat your body right, and it'll thank you later!

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