Dietitian warns that LeBron James’ extreme 2 p.m. diet is ‘not ideal’: ‘It is only going to get you so far’

Can working out on an empty stomach work for you?

On a recent episode of the “Mind the Game” podcast, basketball legend LeBron James shared his daily training routine, revealing that he doesn’t eat a full meal until after his sweat session and well after noon.

While the strategy is clearly effective for James — who at 40 has spent more than two decades at peak athletic performance levels — some experts warn that this fasting protocol could be detrimental for mere mortals.

“This type of nutrition routine is not ideal for most active individuals,” said Melissa Mitri, a registered dietitian at Welltech. “A large body of research suggests that fueling both before and after exercise is beneficial for optimal performance, recovery, and muscle-building benefits.”

James disclosed to host and former baller Steve Nash that he postpones his first meal until after practice, supplementing with juice or fruit.

“I have either a green juice or some fruit or whatever the case may be, but I don’t eat a full meal until I get back home after practice,” he said. “My first meal is usually around 1:30, 2 o’clock.”

Mitri explained that training in this fasted state forces the body to pull from carbohydrate reserves in the muscles and then the brain, which in turn, can lead to fatigue, brain fog and weakness.

Meanwhile, having low blood sugar can lead to irritability and mood swings, while fasting can also lead to a cortisol response that can contribute to feelings of anxiety.

“Depending on the amount of glycogen a person has, they can become depleted very quickly or more slowly,” she said.

“There is a small subset of people like LeBron that may perform well under fasting conditions, such as those who have a large amount of glycogen stores to pull from for energy,” Mitri noted.

She suggested that it likely took time for James’ metabolism to adjust to exercising in a fasted state, and that the athlete may have experienced an initial performance dip as his body acclimated to this strategy.

While it may be fork down for James, it’s certainly bottoms up.

He showed off his impressive commitment to hydration during the podcast, revealing that he drinks two 64-ounce bottles of water per day.

Mitri noted that though H20 is critical for athletes, it is not a substitute for sustenance.

“While hydration can support exercise performance, it is only going to get you so far in terms of endurance. Proper fuel is also essential to nourish hard-working muscles,” she said.

Mitri admitted that those with digestive issues may feel better fasting before exercising; however, she argues that rather than avoiding caloric fuel entirely, people should experiment to find the best source and schedule for them.

“This can be achieved with a little trial and error, which may involve consuming snacks or meals that are lower in fiber, fat, or liquid content to alleviate potential gastrointestinal discomfort,” she said.

After practice, James opts for a fruit smoothie or overnight oats to replenish his energy, choices that earn Mitri’s seal of approval.

“These are both quality options to have for recovery, as they contain a balance of carbohydrates and protein to replenish muscle glycogen stores,” she said.

Mitri suggests that active adults consume a combination of carbs, protein and healthy fats as soon as possible after exercising to accelerate the recovery process.

Her go-to choices include Greek yogurt with fruit and whole-grain avocado toast.

According to Mitri, a wholesome diet rich in foods like these trumps any individual supplement.

“To support general health, a food-first approach is always best, as the combination of nutrients that work together in whole foods provides more benefits than single-nutrient supplements alone,” she said.

Mitri said that though James’ fasting and training routine may work for him, she would stop short of suggesting anyone else try it.

“While following this routine has clearly worked for LeBron James, allowing him to perform at elite levels despite his age, I would not recommend his eating schedule for most people engaging in strenuous physical activity, such as competitive sports, running, biking, and heavier strength training,” she said.

However, for those looking to burn calories and lose weight, adopting James’ “sweat first, eat second” approach could pay off.

A 2019 study found that participants who engaged in physical activity prior to eating their first meal of the day “burned double the amount of fat” compared to the group who exercised after breakfast.