fasted cardio?

DangerousDUCK

What is the major benefits of fasted cardio if any? And do you do it?

rybo

For me it was not having to get up any earlier to eat breakfast before running. I became a huge fan of it after just a few runs. Never impacted my performance.

monikker

Agree with Rybo. I'm not lifting fasted, just running. I tried it just a few days ago and have done it three times. It's recommended you take 10 g BCAAs before and after to prevent any muscle deterioration, along with caffeine/pre-workout blend for energy. Fasted cardio may help you burn up to 20% more fat from what I've read.

kcjchang

See http://jameshewitt.net/2014/11/22/nutrition-in-pro-cycling/

"A number of studies have demonstrated that periods of low carbohydrate training can enhance adaptations which result in improved fat metabolism. Hansen et al. (2005)4 conducted a study suggesting that scheduling periods of training in low-carbohydrate conditions could enhance adaptations to training. Moreton et. al (2009)5 suggested that reduced carbohydrate availability upregulates oxidative enzyme activity. Yeo et al. (2008)6 found that individuals display improved whole body fat utilization following training in a low-glycogen state. Hulston et. al. (2010)7 identified that this form of training also increased IMTG (Intra-Muscular TriGlyceride) utilisation, but as a coach, I’m thinking, “why could this approach work? Is there a plausible mechanism?”.

Dr. Andrew Philip’s suggested the following: We know that training in a low-glycogen state appears to lead to a greater capacity to use fat stores during exercise (Philip et al. (2012)8. When this up-regulation takes place, proteins called PPAR’s (Peroxisome Proliferator-Activated Receptors) may sense alterations in fatty acid profiles in the cell, locking the PPAR protein in an ‘active’ state which drives and enhances adaptations in the mitochondrion (Zechner et al. 2012)9."

Blog is cycling related but scientific studies cited isn't. I don't typically eat on short weekend rides up to 2 hours (35+/- miles) but on longer rides (50+) I eat before and during. My breakfast meals are not too structured and are usually leftovers with banana or two and strong coffee. I eat a cliff bar per hour or so after 90 min to two hours on the bike. I don't eat before my weekly afternoon rides except for lunch some 4-5 hours prior. I can normally ride up to three hours (45+) without any problems. My lunches usually consist of heavy protein with little carb from vegetables. Length/duration of ride depends if I'm in the hills or not. Hoping the metrics will greatly improve after lossing the final 15 or so pounds.

Cherimoose

DangerousDUCK wrote: »

What is the major benefits of fasted cardio if any?

You only want to hear the benefits, not the downsides?

The topic's been discussed & argued here endlessly, so search the forum, and also google.

jennifershoo

Cherimoose wrote: »

DangerousDUCK wrote: »

What is the major benefits of fasted cardio if any?

You only want to hear the benefits, not the downsides?

The topic's been discussed & argued here endlessly, so search the forum, and also google.

Well, to be fair, every single topic has been discussed endlessly on MFP. That doesn't stop people from posting the same topics every days. Why not just help OP? (I personnaly can't answer his question, but was curious about the answers).

lacroyx

For me it's I don't get sick. I have to avoid eating anything for a minimum of 2 hrs before otherwise I get sick.

Unknown

This content has been removed.

MeanderingMammal

DangerousDUCK wrote: »

What is the major benefits of fasted cardio if any? And do you do it?

Broadly, it depends. There are no physiological benefits, and few performance benefits.

I'll do anything up to 12 km or so on an empty stomach, but for more than that I'll have breakfast. The main advantage there is that I can keep going. Based on experience the adaptations will continue so that the threshold will increase.As upthread, the only real benefit is not feeling queazy training with food in my stomach.

999tigger

When I looked at it the benefits were minor v having enough fuel to do a decent workout. Do what suits you. I prefer to have had breakfast.

yesimpson

For anything high intensity/impact, I prefer an empty stomach but not starving hungry.

snarlingcoyote

kcjchang wrote: »

See http://jameshewitt.net/2014/11/22/nutrition-in-pro-cycling/

"A number of studies have demonstrated that periods of low carbohydrate training can enhance adaptations which result in improved fat metabolism. Hansen et al. (2005)4 conducted a study suggesting that scheduling periods of training in low-carbohydrate conditions could enhance adaptations to training. Moreton et. al (2009)5 suggested that reduced carbohydrate availability upregulates oxidative enzyme activity. Yeo et al. (2008)6 found that individuals display improved whole body fat utilization following training in a low-glycogen state. Hulston et. al. (2010)7 identified that this form of training also increased IMTG (Intra-Muscular TriGlyceride) utilisation, but as a coach, I’m thinking, “why could this approach work? Is there a plausible mechanism?”.

Dr. Andrew Philip’s suggested the following: We know that training in a low-glycogen state appears to lead to a greater capacity to use fat stores during exercise (Philip et al. (2012)8. When this up-regulation takes place, proteins called PPAR’s (Peroxisome Proliferator-Activated Receptors) may sense alterations in fatty acid profiles in the cell, locking the PPAR protein in an ‘active’ state which drives and enhances adaptations in the mitochondrion (Zechner et al. 2012)9."

Blog is cycling related but scientific studies cited isn't. I don't typically eat on short weekend rides up to 2 hours (35+/- miles) but on longer rides (50+) I eat before and during. My breakfast meals are not too structured and are usually leftovers with banana or two and strong coffee. I eat a cliff bar per hour or so after 90 min to two hours on the bike. I don't eat before my weekly afternoon rides except for lunch some 4-5 hours prior. I can normally ride up to three hours (45+) without any problems. My lunches usually consist of heavy protein with little carb from vegetables. Length/duration of ride depends if I'm in the hills or not. Hoping the metrics will greatly improve after lossing the final 15 or so pounds.

That's fascinating. Thanks!

JossFit

• At low intensities (25-50% VO2 max), carbs during exercise reduce fat oxidation compared to fasted trainees.
• At moderate intensities (63-68% VO2 max) carbs during exercise may reduce fat oxidation in untrained subjects, but do not reduce fat oxidation in trained subjects for at least the first 80-120 minutes of exercise.
• Carbohydrate during exercise spares liver glycogen, which is among the most critical factors for anticatabolism during hypocaloric & other conditions of metabolic stress. This protective hepatic effect is absent in fasted cardio.
• At the established intensity level of peak fat oxidation (~63% VO2 max), carbohydrate increases performance without any suppression of fat oxidation in trained subjects.

http://alanaragon.com/myths-under-the-microscope-part-2-false-hopes-for-fasted-cardio.html

Azdak

snarlingcoyote wrote: »

kcjchang wrote: »

See http://jameshewitt.net/2014/11/22/nutrition-in-pro-cycling/

"A number of studies have demonstrated that periods of low carbohydrate training can enhance adaptations which result in improved fat metabolism. Hansen et al. (2005)4 conducted a study suggesting that scheduling periods of training in low-carbohydrate conditions could enhance adaptations to training. Moreton et. al (2009)5 suggested that reduced carbohydrate availability upregulates oxidative enzyme activity. Yeo et al. (2008)6 found that individuals display improved whole body fat utilization following training in a low-glycogen state. Hulston et. al. (2010)7 identified that this form of training also increased IMTG (Intra-Muscular TriGlyceride) utilisation, but as a coach, I’m thinking, “why could this approach work? Is there a plausible mechanism?”.

Dr. Andrew Philip’s suggested the following: We know that training in a low-glycogen state appears to lead to a greater capacity to use fat stores during exercise (Philip et al. (2012)8. When this up-regulation takes place, proteins called PPAR’s (Peroxisome Proliferator-Activated Receptors) may sense alterations in fatty acid profiles in the cell, locking the PPAR protein in an ‘active’ state which drives and enhances adaptations in the mitochondrion (Zechner et al. 2012)9."

Blog is cycling related but scientific studies cited isn't. I don't typically eat on short weekend rides up to 2 hours (35+/- miles) but on longer rides (50+) I eat before and during. My breakfast meals are not too structured and are usually leftovers with banana or two and strong coffee. I eat a cliff bar per hour or so after 90 min to two hours on the bike. I don't eat before my weekly afternoon rides except for lunch some 4-5 hours prior. I can normally ride up to three hours (45+) without any problems. My lunches usually consist of heavy protein with little carb from vegetables. Length/duration of ride depends if I'm in the hills or not. Hoping the metrics will greatly improve after lossing the final 15 or so pounds.

That's fascinating. Thanks!

The problem with all of this is that these are training adaptations related to athletic performance that are then incorrectly applied to weight loss. The research by Melanson et al have (convincingly, but that's my opinion) strongly suggested that acute changes in fat metabolism during exercise have no significant effect on overall fat oxidation.

Www.ncbi.nlm.nih.gov/pubmed/19305201

DangerousDUCK

kcjchang wrote: »

See http://jameshewitt.net/2014/11/22/nutrition-in-pro-cycling/

"A number of studies have demonstrated that periods of low carbohydrate training can enhance adaptations which result in improved fat metabolism. Hansen et al. (2005)4 conducted a study suggesting that scheduling periods of training in low-carbohydrate conditions could enhance adaptations to training. Moreton et. al (2009)5 suggested that reduced carbohydrate availability upregulates oxidative enzyme activity. Yeo et al. (2008)6 found that individuals display improved whole body fat utilization following training in a low-glycogen state. Hulston et. al. (2010)7 identified that this form of training also increased IMTG (Intra-Muscular TriGlyceride) utilisation, but as a coach, I’m thinking, “why could this approach work? Is there a plausible mechanism?”.

Dr. Andrew Philip’s suggested the following: We know that training in a low-glycogen state appears to lead to a greater capacity to use fat stores during exercise (Philip et al. (2012)8. When this up-regulation takes place, proteins called PPAR’s (Peroxisome Proliferator-Activated Receptors) may sense alterations in fatty acid profiles in the cell, locking the PPAR protein in an ‘active’ state which drives and enhances adaptations in the mitochondrion (Zechner et al. 2012)9."

Blog is cycling related but scientific studies cited isn't. I don't typically eat on short weekend rides up to 2 hours (35+/- miles) but on longer rides (50+) I eat before and during. My breakfast meals are not too structured and are usually leftovers with banana or two and strong coffee. I eat a cliff bar per hour or so after 90 min to two hours on the bike. I don't eat before my weekly afternoon rides except for lunch some 4-5 hours prior. I can normally ride up to three hours (45+) without any problems. My lunches usually consist of heavy protein with little carb from vegetables. Length/duration of ride depends if I'm in the hills or not. Hoping the metrics will greatly improve after lossing the final 15 or so pounds.

i cycle 20miles a day to work(10 each way) ill switch to eating breakfast after i get to work for a month or so an see how i get on. Cheers

jennifershoo wrote: »

Cherimoose wrote: »

DangerousDUCK wrote: »

What is the major benefits of fasted cardio if any?

You only want to hear the benefits, not the downsides?

The topic's been discussed & argued here endlessly, so search the forum, and also google.

Well, to be fair, every single topic has been discussed endlessly on MFP. That doesn't stop people from posting the same topics every days. Why not just help OP? (I personnaly can't answer his question, but was curious about the answers).

People are so snappy on this forum everything posted gets sarky an moody comments, maybe its people on strict diets moan a lot.