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Do you exercise in a fasted state?
- Thread starter entremet
- Start date
I've done it for periods of time before. I say if you have a good diet getting that morning workout before breakfast feels awesome. I'd usually have a cup of espresso on my way to the gym, and didn't get too hungry until I finished the workout and sat down for a minute.
I'll have my home gym stuff set up soon so I'll go back to the more rigerous stuff soon.
I'll have my home gym stuff set up soon so I'll go back to the more rigerous stuff soon.
I can confirm. I've been training since I was 16 and have done multiple bulk/cut cycles. It's calorie in and calorie out with the correct macros. No reason to torture yourself. I'll even go as far to say that you don't even need cardio to get shredded.
Always do my (non-cardio) workout just before breaking my weekly 24 hour fast for double-ended reasons. Supposedly there is a greater hormonal response to strength workouts when fasted and a big workout certainly helps me to down all the food I want to after breaking a fast. Also gives me a hella chill evening after.
Jogging and running is fine fasted. Heavy weight training how ever becomes more and more questionable the longer you're in the fast I feel. I've done it before, but I always at least want to feel like my energy stores are topped off
That shit makes me itch like a crackhead. I recommend trying Amino Energy by ON
Not lately no, but on days off I would go to the gym around 1pm which would put me at 16+ hours usually of not eating. No issues but I rarely feel hungry so IF was pretty easy for me to get into.
I thought it was important to eat before working out. I forgot to eat breakfast before working out 1 time and thought I was gonna die how terrible I felt.
I workout 5-6 times a week at home on a Bowflex Trainer as soon as I wake up and don't have any issues. My wife can't without feeling ill, she has to eat something so usually works out after breakfast or evenings. There have been occasions where I felt "off" in the mornings and drinks a small glass of OJ but it doesn't happen often...
Typically yes. Currently I work out M-F with, fasted cardio every morning right after waking up, and I lift at night a few hours after dinner. I've also done plenty of fasted weightlifting as well though. Can't speak for everyone of course but I got used to lifting on an empty stomach and I do think lots of people can. Takes time for the body to adjust to it.
That being said this is just driven by my scheduling. I think at the end of the day the difference between working out fasted or not isn't worth stressing out about as far as gains or fat loss. Workout whenever works best for you and however is most comfortable.
That being said this is just driven by my scheduling. I think at the end of the day the difference between working out fasted or not isn't worth stressing out about as far as gains or fat loss. Workout whenever works best for you and however is most comfortable.
If you want the best price to performance-ratio I would recommend buying an inexpensive brand of caffeine tablets. It's the only supplement proven to actually aid workout performance in placebo-controlled studies, apart from pure fast-absorbed carbohydrates. Myprotein's Pure Caffeine is affordable if I remember correctly; $3.50 for 200 doses of 200 mg.
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BCAAs are literally the building blocks of protein. When protein breaks down in your body you get BCAAs. Anyone who gets a decent amount of protein in (>1 g/kg or 0.5 g/lbs bodyweight) through food will have no need for a BCAA supplement.
There have been no peer-reviewed studies showing significant benefits to BCAA supplements which weren't funded by supplement companies and/or fundamentally flawed in their methodology.
Here you can find a collection of the science-based evidence for BCAA benefits (spoiler; it's slim pickings):
Branched-Chain Amino Acids benefits, dosage, and side effects
Branched-Chain Amino Acids: The latest and most important research. Expert analysis and supporting evidence for practical effects, potential risks, and more.
And here are two studies concluding that BCAA supplementation is of no use, the first is an experimental study and the other is a literature review where the authors searched databases for studies supporting the use of BCAAs:
Whey protein ingestion in elderly results in greater muscle protein accrual than ingestion of its constituent essential amino acid content
It is recognized that both whey protein and essential amino acids (EAA) are stimuli for muscle protein anabolism. The aim of the present study was to determine if the effects of whey protein ingestion on muscle protein accrual in elderly are due solely ...
www.ncbi.nlm.nih.gov
Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
The concluding quote from the literature review from 2017:
"A dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other essential amino acids will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism."
I don't fast, but I often run in the morning having not eaten anything - if that counts?
Have done 21k before having eaten nothing since the night before (maybe had a gel pack halfway through).
I do try to have a slice of toast or something now if i'm not heading out first thing though.
Have done 21k before having eaten nothing since the night before (maybe had a gel pack halfway through).
I do try to have a slice of toast or something now if i'm not heading out first thing though.
I've actually went on a cut and got shredded with zero cardio. Just counting calories and losing a pound a week. So it's definitely possible, however i wouldn't recommend not doing any cardio. Even though i was at 8% body fat my cardio was terrible.
Yeaup, fasted morning yoga and cardio then my pwo shake then lifting in the early evening then dinner
I mean sure, most supplements are just glorified placebo's. But I've noticed a change in muscle composition and definition after taking them some 7 years ago. Most of this shit is in the mind anyway.BCAAs are literally the building blocks of protein. When protein breaks down in your body you get BCAAs. Anyone who gets a decent amount of protein in (>1 g/kg or 0.5 g/lbs bodyweight) through food will have no need for a BCAA supplement.
There have been no peer-reviewed studies showing significant benefits to BCAA supplements which weren't funded by supplement companies and/or fundamentally flawed in their methodology.
Here you can find a collection of the science-based evidence for BCAA benefits (spoiler; it's slim pickings):
Branched-Chain Amino Acids benefits, dosage, and side effects
Branched-Chain Amino Acids: The latest and most important research. Expert analysis and supporting evidence for practical effects, potential risks, and more.examine.com
And here are two studies concluding that BCAA supplementation is of no use, the first is an experimental study and the other is a literature review where the authors searched databases for studies supporting the use of BCAAs:
Whey protein ingestion in elderly results in greater muscle protein accrual than ingestion of its constituent essential amino acid content
It is recognized that both whey protein and essential amino acids (EAA) are stimuli for muscle protein anabolism. The aim of the present study was to determine if the effects of whey protein ingestion on muscle protein accrual in elderly are due solely ...
Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
The concluding quote from the literature review from 2017:
"A dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other essential amino acids will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism."