Should You Take Pre-Workout On An Empty Stomach?

Now onto the main question: Is it okay to take your pre-workout supplement on an empty stomach?

The answer is yes.

In fact, the only difference between taking pre-workouts first thing in the morning before breakfast rather than after a meal is the time it takes for them to take effect.

If you haven’t eaten anything before taking your pre-workout drink, chances are you will feel its effects much quicker.

Without food to slow its transit into the digestive system, your pre-workout will pass into your intestines faster, thereby accelerating the entry of its ingredients into your bloodstream.

If you recently had a meal, your pre-workout will still be effective at assisting your exercise performance during training. In this case, you should wait anywhere from 30 minutes to an hour before your gym session to feel its ingredients kicking in.

But if you’re still concerned about reducing the performance-enhancing benefits of a pre-workout supplement by taking it on a full stomach, here’s an idea—don’t eat any foods with a lot of fiber in them.

That means avoiding whole grains, nuts and seeds, raw fruit, raw vegetables, and the like [2].

And since we’re already on the subject of food, don’t forget that experts recommend that you eat meals rich with all 3 macronutrients (protein, fats, and carbs) after working out to recover faster [3].

Although it’s generally safe to take pre-workout while fasting, not all ingredients in a pre-workout supplement are great on an empty stomach.

Here are the best pre-workout supplements to look for if you plan to include intermittent fasting or fasted training in your workout routine.

L-Citrulline + L-Glutathione

The key to achieving the coveted “muscle pump” is having healthy circulation. And for one to have healthy circulation, there must be sufficient nitric oxide (NO) in the body.

The L-citrulline + L-Glutathione combination promotes the synthesis of NO, a compound that relaxes blood vessels and increases blood flow.

L-citrulline also enhances muscle power and strength [4]. Although it is better at boosting NO than L-arginine supplements, this ingredient has poor bioavailability, making its standalone effectiveness questionable.

For this reason, L-citrulline must be paired with L-glutathione, one of the body's most potent antioxidants that seems to enhance the former’s bioavailability.

Without breaking your fast, these two substances may help support NO activity, improving your lean muscle growth and workout power at the gym [5].

Creatine

Creatine is an organic compound stored in muscle tissue as fuel for ATP energy production.

Creatine is a favorite among many fitness enthusiasts because it’s a natural method of improving workout strength, energy, and physical performance.

Although it doesn’t give the instant “feel good” effect of caffeine, the reason it’s so popular is the numerous benefits it provides.

Here are some of them:

• Stimulates insulin-like growth factor 1, resulting in muscle growth, development, and recovery [6].
• Replenishes ATP energy levels exhausted during high-intensity exercise, helping you sustain exercise endurance and improve your gym performance [7].
• Buffers lactic acid within the muscles to help lengthen muscle exertion to failure, thereby enhancing workout endurance [8].

BCAAs (Branched-Chain Amino Acids)

The aminos that can best support lean muscle mass growth is BCAAs, amino acids known to boost protein synthesis while protecting your muscles against the protein-depleting effects of exercise.

BCAAs quickly absorb into the muscles and provide several performance-enhancing benefits:

• Prolongs workout energy and endurance
• Blocks neurotransmitters that cause fatigue
• Stimulates insulin for improved amino acid uptake
• Supports the synthesis of growth hormones in the body
• Preserves lean muscle mass while diminishing soreness

You can take a BCAA supplement either before going to the gym or during exercise.