By By Jake Boly, Staff Writer
Last week, I wrote about nutrient timing and how effective it really is for you. After explaining nutrient timing and meal frequency and their relevance to one’s training, I thought this was a great segue to this week’s article. Everyone has probably wondered about fasting and fueling. But how many people actually know the pros and cons for each?
I’ll begin by covering the idea of working out in a fasted state. Some swear by this method; that they’ve made tremendous gains doing so. Intermittent Fasting (IF) dieters often work out fasted, although some choose not to.
Positives regarding working out in a fasted state:
- Multiple studies have shown increase in protein synthesis after a fasted workout, although the increase is small.
- There is a very slight increase in a growth hormone related to muscle growth, although this needs further research done.
Negatives of training while fasted:
- Often impairs maximum performance due to lack of energy available.
- VO2 levels were harder to reach in a fasted state compared to fed.
Now to compare the fed state of training. How many people buy into the idea of timing your meal perfectly before and after a workout? Most of the time there is so much nutrient overlap throughout the day the relevancy of meals becomes less important, but more preferred.
Positives regarding working out in a fed state:
- The body has more energy to produce during a workout, so essentially there is more energy at hand.
- It has been shown there hasn’t been as much muscle damage after a workout being fed, although once again the difference is very small.
Negatives of training while fed:
- If the body is focused on digesting a big meal this can lead to more of a more lethargic feeling.
- Like being fasted, if feeling full impairs your training you might not be able to reach your maximum effort.
What do these positives and negatives regarding your training state tell us? Whichever you choose should be based on personal preference. Do I work out fed or fasted? Some days I work fasted and others fed; again, it’s all a personal preference.
A myth I want to cover is the low-intensity fasted cardio fat burning zone. In a study review there was no difference between low intensity vs. high intensity. Also, the lack of energy the body has to expend mixes results due to the full potential of the fed state versus the fasted state.
Check back next week when I show you the best exercise you’re not doing and how to choose a workout program that fits your schedule.