Should Women Train Fasted? The Truth About Fasted Training

Should Women Train Fasted?

One of the things that still surprises me as a coach is how many women regularly train on an empty stomach.

Sometimes it's because they're rushing to work.

Sometimes it's because they simply don't feel hungry first thing in the morning.

But more often than not, it's because they've been told that training fasted burns more fat.

It's one of the most common nutrition myths I come across.

So, let's unpack what's actually happening when you train fasted, why the science isn't quite as simple as social media makes it seem, and why for most women, fuelling your training is one of the best things you can do for your health, performance and long-term progress.

Does Fasted Training Burn More Fat?

Let's start with the biggest myth.

When you train fasted, your body has less readily available glycogen (stored carbohydrate) to fuel your muscles. As a result, it relies slightly more on fat as a fuel source during the session.

This is where the confusion begins.

Just because your body is burning a greater percentage of fat during that workout doesn't mean you'll lose more body fat overall.

Fat loss is determined by your overall energy balance over time, not by which fuel source your body happened to use during one training session.

So while fasted training may increase fat oxidation during exercise, the research doesn't show that it leads to greater fat loss compared with eating before you train.

The fat-burning myth is exactly that.

A myth.

What Actually Happens When You Train Fasted?

Think about your body like a car.

You can probably get somewhere with the fuel light on.

But you're unlikely to get the very best performance from the engine.

Training is no different.

When you're asking your body to lift heavy, push the pace or complete challenging conditioning sessions, your muscles want carbohydrates.

Without them, your body has to work harder to produce the same output.

That often means:

• Lower training quality.
• Reduced intensity.
• Earlier fatigue.
• Slower recovery afterwards.

Could you still complete the session?

Probably.

Could you get more from it if you were properly fuelled?

Almost certainly.

Why This Matters Even More for Women

This is where the conversation changes.

When you wake up in the morning, your cortisol levels are naturally at their highest.

That's completely normal and part of your body's daily rhythm.

Now add an intense training session on top of that without providing your body with any fuel.

You're asking your body to deal with two significant stressors at once.

Women are generally more sensitive to changes in energy availability than men.

When your body repeatedly doesn't have enough energy coming in to support the demands you're placing on it, it starts making compromises.

Over time, consistently training in a low-energy state may contribute to disrupted hormone function, menstrual irregularities, reduced recovery and, in more serious cases, Relative Energy Deficiency in Sport (RED-S).

Your body isn't trying to make things difficult.

It's trying to protect you.

That's why this isn't really about one fasted session.

It's about the habits we repeat week after week.

So... Should Women Train Fasted?

For most women, particularly those completing strength sessions, conditioning workouts or training with performance goals in mind, I'd generally say no.

Could there be specific situations where fasted training has a place?

Absolutely.

But for the vast majority of women inside MARCHON, the goal isn't simply to finish the session.

It's to get the very best adaptation from it.

And that starts with giving your body the fuel it needs.

Fuel for the Work Required

With testing week approaching across the MARCHON Training programmes, this becomes even more important.

You've spent the last nine weeks building strength, fitness and confidence.

Now it's time to express it.

Don't let poor fuelling become the reason you miss out on a new PB.

If you've been training fasted out of habit, start small.

A banana.

A couple of dates.

A MARCHON Fuel Bar.

Some Workout Fuel.

You don't need a huge meal.

You just need to give your body something to work with.

Because your training deserves fuel.

And so do you.

Big love,

Coach Rachel