Energy balance
Performing aerobic exercise in a fasted state does not result in greater fat loss compared to exercising in a fed state when total caloric intake is controlled in a hypocaloric diet.
If you are trying to lose fat, you do not need to suffer through fasted cardio. Eat a meal before your workout if it makes you feel better or allows you to train harder. As long as you are in a caloric deficit and exercising consistently, your fat loss will be the same whether you train fasted or fed. Choose the timing that best fits your schedule and energy levels.
These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training.
Why this rating
Randomized controlled trial with volume-equated exercise and controlled diet, but limited by short duration (4 weeks), small sample size (n=20), and self-reported dietary adherence.
Source
Body composition changes associated with fasted versus non-fasted aerobic exercise
Brad J. Schöenfeld et al. · Journal of the International Society of Sports Nutrition · 2014
DOI 10.1186/s12970-014-0054-7
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