Ditch the "Empty Stomach" Myth: Fuel Your Body for a Better Workout (and a Better Day)

The fitness world is full of advice, and sometimes, that advice can be confusing—or even counterproductive. One persistent myth that still circulates is the idea that you must exercise on an empty stomach to maximise fat burning. The image of the dedicated early-riser, hitting the gym before the sun even thinks about rising, often comes with the unspoken assumption of an unfed body.

But what if we told you that not only is this myth often unhelpful, but it could actually be hindering your performance, making your workouts feel harder, and leaving you feeling drained rather than energised?

At 99th Monkey, we believe in listening to your body, fuelling it with real, wholesome ingredients, and making choices that genuinely support your well-being. And one of the most important messages we want to share is this:

You don't need to exercise on an empty stomach. In fact, a small, smart snack before your workout can make all the difference.

Let’s dive into why nourishing your body before you move it is a game-changer, and how a simple combination of our 99th Monkey Nut Butter, banana slices, and a sprinkle of cinnamon can be your ultimate pre-workout secret weapon.

The "Empty Stomach" Fallacy: Why It Might Not Be Working For You

The theory behind exercising on an empty stomach (often called "fasted cardio") is that with no recent food to burn, your body will tap directly into fat stores for energy. While there's a grain of truth in that your body will burn a higher percentage of fat for fuel when fasted, it's not the whole story.

Here's why it's often not the best strategy for most people:

1. Reduced Performance: If your body lacks readily available energy (glycogen from carbohydrates), your workout quality will suffer. You might feel sluggish, weak, unable to push as hard, or cut your session short. Less intensity often means fewer calories burned overall, and less effective muscle building.

2. Muscle Breakdown: When your body runs out of its preferred fuel (carbs), it can start to break down muscle tissue for energy. This is the opposite of what most people want when exercising!

3. Increased Fatigue: For longer or more intense workouts, going in fasted can lead to hitting a wall where your energy totally plummets. This is unpleasant and can make you dread your next workout.

4. Mental Drain: Exercise requires mental as well as physical energy. Feeling dizzy, lightheaded, or overly hungry during a workout can make it a miserable experience.

5. Not Superior for Fat Loss Long-Term: While you might burn a higher percentage of fat during a fasted workout, studies often show no significant difference in overall fat loss or body composition when compared to eating before exercise, especially over the long term. Your total calorie deficit over the day or week is what truly matters.

Instead of trying to outsmart your body, it's often more effective to simply provide it with what it needs to perform its best.

The Power of a Pre-Workout Snack: Fuel Smart, Not Empty

Think of your body like a car. You wouldn't drive on an empty tank and expect peak performance. Your muscles need fuel to contract efficiently, your brain needs fuel to stay focused, and your whole system benefits from a little pre-workout boost.

The ideal pre-workout snack focuses on easily digestible carbohydrates for quick energy, combined with a touch of healthy fats and protein to provide sustained release and prevent a rapid energy crash. This combination ensures your body has what it needs to:

• Perform Stronger: Push harder, lift heavier, run longer.

• Recover Faster: Prevent excessive muscle breakdown during exercise.

• Maintain Focus: Stay mentally engaged and enjoy your workout more.

• Feel Better: Avoid dizziness, fatigue, and overwhelming hunger during your session.

And that’s exactly where our simple, delicious pre-workout snack comes in.

Your Pre-Workout Secret Weapon: 99th Monkey Nut Butter, Banana & Cinnamon

This combination isn't just incredibly tasty; it's a strategically designed powerhouse to get you ready for action. Imagine a crisp rice cake or a piece of toast, topped with creamy goodness, sweet fruit, and a warming spice.

99th Monkey Nut Butter (Almond or Peanut): The Sustained Energy & Healthy Fat

Whether you choose our Smooth Almond Butter or our creamy Peanut Butter, you're getting a fantastic source of healthy fats and plant-based protein.

• Healthy Fats: The monounsaturated and polyunsaturated fats in our nut butter are essential. While they won't provide instant energy (that's where the banana comes in!), they play a crucial role in providing sustained energy. They help to slow down digestion, preventing a rapid spike and crash, and keeping you feeling fuller and more energised throughout your workout and beyond.

• Protein: A good dose of protein aids in muscle repair and growth, and helps maintain satiety.

• Wholesome Goodness: Our nut butters are made with simple, real ingredients—just roasted nuts and a pinch of salt. No added sugars, oils, or artificial nasties, ensuring you're fuelling your body cleanly.

Banana Slices: The Quick & Readily Available Fuel

Bananas are the quintessential pre-workout fruit for a reason.

• Fast-Acting Carbohydrates: Bananas are packed with easily digestible carbohydrates (natural sugars like glucose, fructose, and sucrose). These are your body's preferred source of energy for exercise, providing a quick and efficient fuel source to power your muscles immediately.

• Potassium: They're also a great source of potassium, an electrolyte crucial for muscle function and preventing cramps.

Cinnamon: The Flavour & Added Benefits

A sprinkle of cinnamon isn't just for taste!

• Blood Sugar Regulation: Cinnamon has been studied for its potential to help stabilise blood sugar levels. While the banana provides quick carbs, cinnamon can help moderate the glycemic response, contributing to more sustained energy.

• Antioxidants: Like many spices, cinnamon is packed with antioxidants, which help protect your cells from damage.

• Warmth & Comfort: Beyond the science, cinnamon adds a comforting warmth and delicious flavour that perfectly complements the nut butter and banana.

The Synergistic Effect: Together, this trio creates a perfect balance. The banana gives you that immediate energy kick, while the nut butter provides a more gradual, sustained release of fuel, preventing a crash. The cinnamon ties it all together with flavour and subtle benefits.

How to Make Your Perfect Pre-Workout Snack

This snack is wonderfully simple and quick to prepare, even on the busiest mornings:

1. Choose Your Base: Grab a rice cake or a slice of your favourite toast.

2. Spread the Goodness: Generously spread a layer of 99th Monkey Smooth or Crunchy Almond Butter / Peanut Butter over your base.

3. Top with Fruit: Layer fresh banana slices on top of the nut butter.

4. Dust with Spice: Finish with a sprinkle of cinnamon.

5. Enjoy! Eat about 20-30 minutes before your workout to allow for digestion.

This isn't a heavy meal; it's a light, nutrient-dense snack designed to top up your energy stores without weighing you down.

Listen to Your Body, Fuel Your Potential

Ultimately, how you fuel your body before exercise is a personal choice. But if you've been pushing through workouts feeling sluggish, weak, or overly hungry, it's time to re-evaluate the "empty stomach" myth.

By giving your body the smart fuel it needs—like a delicious combination of 99th Monkey Nut Butter, banana, and cinnamon—you're not just enhancing your workout; you're enhancing your entire day. You'll feel stronger, more focused, more energised, and ultimately, you'll enjoy your fitness journey a whole lot more.

So, go ahead. Fuel your body, then move it. You deserve to feel amazing every step of the way.

What’s your go-to pre-workout snack? Share your favourites with us!