Should I work out fasted?

​I get this question about once a week, always from women. My answer for women, is NO. I say no every time because the question usually is asked with the subtext of, can I skip this meal and get away with it, cutting calories in an attempt to control my weight. While hitting race weight (whatever that is) is great, having the energy to run healthy is even better. The answer for men is more nuanced and boils down to, if it works for you and only on low-intensity efforts. 

Here is a good article this topic that explores the gender differences and nuance, but basically, for women, fasted workouts can lead to low energy availability and a rise in cortisol, a hormone to which women are more sensitive. Consistent fasted workouts can lead to fatigue, weight gain and bone stress injuries. Seriously, I know that elite athlete you follow or your one Facebook friend may swear by it, but  for most women, this is not going to help your performance. 

So here are ideas for yummy snacks to eat pre-run, even early in the morning. 150-200 calories is fine, you don't need a giant brunch at 5am! 
One piece of whole grain toast with almond butter
A small bowl of oatmeal with honey and walnuts
Greek yogurt and berries
Banana and sunflower butter
A delicious pumpkin muffin
Any real food bar (Picky Bar, RX Bar, etc)