Possible Risks of Fasted Cardio and Who Shouldn’t Perform Fasted Cardio?
Even though fasted cardio is mostly beneficial, it is important to take note of some risks associated with it.
It may hinder performance
When you engage in fasted cardio, there is little carbohydrates in the body for energy at this point your body begins a process called gluconeogenesis [3]. This involves converting protein to fuel.
This now causes a minimal amount of protein left to help build the muscles. With the way your body relies on free fatty acids for fuel during fasted cardio instead of burning carbohydrates, low intensity steady state is mainly recommended other than high intensity exercise.
It could hinder muscle growth
When you perform high intensity, weight training workout while you haven’t eaten, your energy levels will not match your actual strength therefore not allowing more chances for further muscle growth. You should also look out for signs of dehydration and low blood sugar.
Fasted cardio can be challenging and difficult. It is advisable that complete beginners should steer away from it. People should take more time to understand their body well before they engage in exercises like this. You should also avoid fasted cardio if you have any underlying health condition, especially if the condition causes low blood sugar [4] or low blood pressure [5]. Pregnant women also shouldn’t perform fasted cardio.