Fasted training is not an effective shortcut for women; it is preferable to eat before exercise to preserve muscle mass.

noli's read

Dr. Stacy Sims, a physiologist specializing in female health, highlights that hormonal fluctuations (notably estrogen and progesterone) influence glucose management and protein breakdown. Observational studies and reviews on female metabolism (e.g., Sims et al., Journal of Applied Physiology) suggest that fasted training can increase cortisol in women, which sometimes promotes muscle breakdown rather than fat burning. While intense fasted exercise is common among men, research indicates that women may better support intensity and recovery with carbohydrate and protein intake before exertion. However, the assertion that eating beforehand is systematically 'the move to make' is nuanced: it depends on the type of activity, duration, and individual goal (performance vs. metabolic health). There is no evidence that this is universally necessary for low-intensity activities, making this recommendation specific to the context of muscle preservation and intensity.

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016