Fasted Cardio, Revisited: How to Do It the Hammer Way

Hammer Nutrition Philippines
Alab Coffee espresso, roasted by Coach Ige Lopez

Ultramarathoner Dean Karnazes wrote one of our most-read pieces, Fasted Cardio: It May Be Right for You! Many of the athletes we support do easy fasted sessions in the morning, so here is a short refresher on doing it well, and how to plan it with the Hammer Fuel Planner.

What fasted cardio is

Fasted cardio is an easy session on an empty stomach, about 8 to 12 hours after your last meal. For most of us, that simply means a morning run, ride or gym session before breakfast. Training this way shifts your body to use a higher share of fat for fuel. Dean cites a study where people burned about 20% more fat in a fasted morning session.

The catch: a little carbohydrate still matters

Your body needs a small amount of carbohydrate during the session to use fat well. Without it, it may break down muscle for energy instead. So "fasted" does not mean "nothing at all" while you train.

How to do it the Hammer way

Coach Ige Lopez at the Alab Coffee roastery
  • Keep it easy and short: an easy pace, up to about 1 hour.
  • One Perpetuem Solid: Dean keeps a Perpetuem Solid in his mouth and lets it dissolve slowly while he trains, and feels better recovered the next day. Roll it around rather than chewing it all at once.
  • Water as usual, before and during.
  • Coffee before, if you like (adults): a regular cup can help your body release stored fat for fuel. Skip it if you are sensitive to caffeine. Hammer 53X11 organic coffee is coming soon to Hammer PH. Until then, our pick is Alab Coffee Company, roasted by our own Coach Ige Lopez.
  • A real meal after, with carbohydrate and protein. See Returning to the Basics: Eat Real Food.
  • Now and then, not every day. As Dean says, listen to everyone, follow no one. Try it and see how you feel.

Plan it in the Hammer Fuel Planner

Fasted cardio is now a session type in our free Hammer Fuel Planner. Pick Fasted cardio, enter your time and weight, and you get your plan: before, during and after, with your Perpetuem Solid and water, ready to save as PDF or email to yourself.

Make my fasted cardio plan

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This article is a guide, not medical advice. If you have a medical condition or take medication, check with your doctor before training fasted.