Should Women Train Fasted? Here’s What the Science Says

You’ve probably heard that training on an empty stomach can help burn more fat.

But is fasted training actually beneficial for women?

Let’s take a closer look.

The Study: Fasted vs. Fed Training

A study led by Menno Henselmans explored the effects of fasted versus fed resistance training over an 8-week period. Participants were split into two groups:

• One trained in a fasted state

• The other trained after eating a meal

Both groups followed the same training program and had similar calorie and protein intakes (~10% surplus, 2.2g/kg protein).

Here’s what they found:

• Strength gains: The fed group made significantly better improvements in their squat and deadlift 1RM.

• Muscle mass: Both groups maintained lean mass, but the fed group saw slightly better gains.

• Energy levels: The fasted group reported lower energy during workouts and completed fewer reps overall.

Takeaway:

Training in a fed state improves strength outcomes and helps maintain energy — two big wins if you’re trying to build muscle and perform better long-term.

Why This Matters More for Women

Dr. Stacy Sims has said it loud and clear for years:

Women are not small men.

We have different hormonal rhythms, energy needs, and stress responses.

When we train fasted, we don’t just feel flat — it can actually impact our strength, recovery, and health.

Here’s why fuelling matters more for women.

Key Physiological Differences (Why Pre-Workout Fuel Matters)

1. Hormonal Fluctuations Across the Cycle

Women’s energy, strength, and recovery shift across the month.

During the luteal phase (after ovulation), progesterone rises. This can:

• Increase core body temperature

• Reduce time to fatigue

• Make high-intensity training feel harder

If you’re training fasted during this phase, you’re already starting behind. Fuel helps close the gap.

2. Higher Risk of Low Energy Availability (LEA)

Women are more likely to under-eat relative to training demands.

That can lead to:

• Hormonal disruption

• Irregular or missing periods

• Reduced bone density

• Slower recovery

Even a small snack before training can help prevent LEA.

Food is fuel — not the enemy.

3. Different Recovery Needs

Women often recover faster from endurance workouts…

But slower from high-intensity intervals or heavy lifting.

That’s where pre-workout fuel really matters.

When your body’s already under stress (hello, luteal phase) and you skip food, you’re stacking stress on stress. That leads to:

• Lower training quality

• Higher injury risk

• Poor recovery

Fuelling before you train helps you:

• Maintain strength

• Protect muscle

• Keep energy steady (no mid-session crash)

It’s not about being perfect.

It’s about giving your body enough to do the job well.

Pre-Workout Nutrition: What to Eat

To optimise training performance and recovery, Dr. Sims recommends:

For Strength Training:

• 15g protein

For Cardio or High-Intensity Training:

• 15g protein

• 30g carbohydrates

When?

Eat your snack about 30–60 minutes before training.

Easy Pre-Workout Snack Ideas

• Greek yogurt with berries

• Protein shake + banana

• Whole grain toast + nut butter

• Oats with a scoop of protein powder

• Cottage cheese + fruit

• Rice cakes + peanut butter

Each combo provides the protein and carbs you need to train strong, recover well, and feel good doing it.

The Bottom Line

Training fasted might sound appealing, especially if you’re focused on fat loss.

But the science says otherwise — especially for women.

• Fed training leads to better strength gains

• Pre-workout fuel helps manage hormonal stress

• Even a small snack can improve recovery and performance

Your body isn’t trying to sabotage you — it’s asking for support.

Strong coffee. Stronger mind. Fuelled muscles.

– Ane