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Olahraga Saat Perut Kosong: Manfaat dan Pertimbangan

Exercising on an Empty Stomach: Benefits and Considerations

Many people wonder whether exercising on an empty stomach is beneficial or not. The concept of fasted workouts has gained popularity in recent years, with proponents claiming that it can enhance fat burning and improve performance. In this article, we will explore the benefits and considerations of exercising on an empty stomach. 

Exercising on an empty stomach refers to performing physical activity, typically in the morning, before consuming any food. The rationale behind this practice is that when you haven't eaten for several hours, your body's glycogen stores are depleted, and it may rely more on fat as a fuel source during exercise. 

One potential benefit of exercising on an empty stomach is increased fat burning. When glycogen levels are low, the body turns to fat stores for energy. During fasting periods, such as overnight, insulin levels are low, and the body's ability to burn fat is enhanced. Therefore, exercising in a fasted state may optimize fat utilization and contribute to weight loss goals. However, it's important to note that the overall impact on fat loss may be influenced by other factors such as diet and overall energy balance throughout the day. 

Additionally, some research suggests that exercising on an empty stomach may improve insulin sensitivity. Insulin sensitivity refers to the body's ability to efficiently use glucose and regulate blood sugar levels. Improved insulin sensitivity can have positive implications for overall metabolic health, including reducing the risk of type 2 diabetes. 

However, it's crucial to consider individual factors and goals when deciding whether to exercise on an empty stomach. Here are a few key considerations: 

  1. Energy Levels: Exercising on an empty stomach may be challenging for individuals who have lower energy levels or those engaging in high-intensity workouts. If you feel weak or lightheaded during the workout, it may be more beneficial to have a light snack before exercising. 
  2. Performance: While some individuals may find that fasted workouts don't impact their performance, others may experience a decline in strength, endurance, or overall workout quality. If your goal is to maximize performance or engage in high-intensity exercises, fueling your body with a small meal or snack beforehand may be beneficial.
  3. Individual Preferences: The decision to exercise on an empty stomach ultimately depends on personal preferences and how your body responds. Some people may feel more comfortable and enjoy their workouts more when they have had a light meal or snack before exercising. 
  4. Timing and Duration: The duration and intensity of the workout can also influence the need for pre-exercise nutrition. For shorter, low-to-moderate intensity workouts, exercising on an empty stomach may be more feasible and less likely to affect performance compared to longer or more intense sessions. 
  5. Hydration: Regardless of whether you choose to exercise on an empty stomach or not, staying hydrated is essential. Drink water before, during, and after your workout to maintain proper hydration levels. 

In conclusion, exercising on an empty stomach can have potential benefits, including increased fat burning and improved insulin sensitivity. However, it's important to consider individual factors such as energy levels, performance goals, and personal preferences. If you decide to exercise on an empty stomach, start with low-to-moderate intensity workouts and listen to your body's signals. Experiment and find the approach that works best for you and supports your overall fitness goals. As always, it's recommended to consult with a healthcare professional or registered dietitian before making any significant changes to your exercise or eating routine. 


  • Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54. doi: 10.1186/s12970-014-0054-7 
  • Horowitz, J. F., Mora-Rodriguez, R., Byerley, L. O., & Coyle, E. F. (1997). Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise. American Journal of Physiology-Endocrinology and Metabolism, 273(4), E768-E775. doi: 10.1152/ajpendo.1997.273.4.E768 
  • De Bock, K., Derave, W., Eijnde, B. O., Hesselink, M. K., Koninckx, E., Rose, A. J., . . . Richter, E. A. (2008). Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake. Journal of Applied Physiology, 104(4), 1045-1055. doi: 10.1152/japplphysiol.01195.2007 
  • Van Proeyen, K., Szlufcik, K., Nielens, H., Ramaekers, M., & Hespel, P. (2010). Beneficial metabolic adaptations due to endurance exercise training in the fasted state. Journal of Applied Physiology, 110(1), 236-245. doi: 10.1152/japplphysiol.00907.2010 
  • Stannard, S. R., & Thompson, M. W. (2008). The effect of participation in Ramadan on substrate selection during submaximal cycling exercise. Journal of Science and Medicine in Sport, 11(5), 510-517. doi: 10.1016/j.jsams.2007.07.011

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