If gaining lean tissue is your primary goal do you lift weights in a fasted state or eat first?
galengentry
Posts: 28 Member
If your goal is to add lean tissue while minimizing the addition of adipose tissue Do you lift weights in a fasted state or do you eat first? Why?
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Replies
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I always pre fuel any workout to get the best performance out of myself, I tend to eat a quarter of my protein daily allowance and about 1/3 to 1/2 of my carbs 2/3 hours before. I eat a lot of my calories in the 4/6 hour window around my workouts so fuel up and to aid a quick recovery.0
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I normally eat prior to working out as well. Normally a bowl of oats, a banana and a protein shake, depending on what the workout is.
If I'm going for a massive PR, a heavy squat or deadlift, I will often treat myself and have 3 or 4 donuts .. my mind associates donuts and the upcoming heavy lift and gets me ready..
All this, plus a couple of scoops of pre-workout..0 -
I usually train in the evening so have a pre and post WO meal. If I train early I don't eat til after....0
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Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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The most important thing for building muscle with minimal fat gain is to eat a slight calorie surplus (300-500 cals, depending on your body's response) each day. In this regard, meal timing does not matter. However, a pre-workout meal is beneficial for a few reasons:
1. Carbs provide your muscles with glycogen, which allows for heavier and more intense lifts
2. Consuming protein before your workout helps mitigate the muscle breakdown that occurs when you lift
For these two reasons, I eat about 25g protein and 25g carbs roughly an hour before I lift. That, and because lifting heavy on an empty stomach sucks and I would never do that to myself0 -
rccatalano wrote: »For these two reasons, I eat about 25g protein and 25g carbs roughly an hour before I lift. That, and because lifting heavy on an empty stomach sucks and I would never do that to myself
I used to train fasted and it sucks. 7am at the gym, empty stomach, trying to Squat or even Deadlift is just rough and I eat something now before training.0 -
I lift in fasted state.
Post workout meal is big. usually 1000 - 1500 calories.0 -
Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
There is evidence that shows lifting in a fasted state does increase the presence of growth hormone. However, it is recommended that if you're going to work out in a fasted state, it is best to take 10 grams of BCAAs before the workout to minimize tissue damage and facilitate faster recovery.0 -
Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This.
Personally I train fasted. I have done both and I am able to maintain intensity with either but I feel my focus is better when fasted. I am not certain that one way is better than another. It is probably controversial, but I believe BCAAs pre-workout and protein and carbs post-workout benefit fasted training.0 -
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This.
Personally I train fasted. I have done both and I am able to maintain intensity with either but I feel my focus is better when fasted. I am not certain that one way is better than another. It is probably controversial, but I believe BCAAs pre-workout and protein and carbs post-workout benefit fasted training.
My view and how I feel. Exactly.0 -
rccatalano wrote: »The most important thing for building muscle with minimal fat gain is to eat a slight calorie surplus (300-500 cals, depending on your body's response) each day. In this regard, meal timing does not matter. However, a pre-workout meal is beneficial for a few reasons:
1. Carbs provide your muscles with glycogen, which allows for heavier and more intense lifts
2. Consuming protein before your workout helps mitigate the muscle breakdown that occurs when you lift
For these two reasons, I eat about 25g protein and 25g carbs roughly an hour before I lift. That, and because lifting heavy on an empty stomach sucks and I would never do that to myself
Yes - this makes sense. I always try to eat a preworkout meal and then something protein heavy afterwards. Not huge meals but enough to fuel a workout. I can NOT workout or do any cardio when fasted. I feel sick!0 -
Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This. Overall caloric intake and nutrition throughout the day is what matters. Training fasted or fed has nothing to do with putting on lean muscle or not. The question you have to answer is will being fasted or fed enhance/hinder your training. Also, as @AKDonF stated, if you do train fasted, it is a smart idea not to remain fasted for too long. Although he and I will politely disagree
on the timing, I do believe that going an extended amount of hours after fasted training without protein and carb intake isn't optimal. 0 -
Maybe I'm getting old then because i have a hell of a time remaining focused on heavy Squats and Deads while fasted. 0
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Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
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Not necessarily, no.
I also train fasted. Well, usually. A cup of coffee is almost always the only thing I have before I lift in the AM. If I'm particularly hungry, I'll eat a banana. If I can't lift until later in the day, I'll eat normally.
When training fasted, I typically end up eating breakfast 30-45 minutes after. Sometimes about 15, if I'm going to work directly from the gym.
As to why? That's simply what works best for me.0 -
yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.0 -
dieselbyte wrote: »...... I do believe that going an extended amount of hours after fasted training without protein and carb intake isn't optimal.
Agreed.
Post weight lifting workout, and it being intense.
You get the most benefit from a high carb, protein meal within 2 hours.....
Your body is more responsive to the insulin spike.0 -
dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
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dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
+1
Since I have been training fasted I feel I have a lot more energy and focus than I ever did when I was in a fed state.
And once I get going....I don't even feel hungry. There have been times post workout I have had to force myself to eat, because I just didn't feel like it.
But it is all personal preference.0 -
yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
He did answer your question.
A person's performance in the gym will be determined by that person and how he feels.
If I felt I wasn't able to go 100% in the fasted state, then I wouldn't.
But my lifts have been great for 2 years now....0 -
rccatalano wrote: »The most important thing for building muscle with minimal fat gain is to eat a slight calorie surplus (300-500 cals, depending on your body's response) each day. In this regard, meal timing does not matter. However, a pre-workout meal is beneficial for a few reasons:
1. Carbs provide your muscles with glycogen, which allows for heavier and more intense lifts
2. Consuming protein before your workout helps mitigate the muscle breakdown that occurs when you lift
For these two reasons, I eat about 25g protein and 25g carbs roughly an hour before I lift. That, and because lifting heavy on an empty stomach sucks and I would never do that to myself
25g of carbs isn't really going to do much for muscle glycogen pre-workout. Elite athletes or individuals that train multiple times a day need to be concerned with replenishing muslce glycogen for their next bout, but for everyone else, muscle glycogen will replenish during the course of feeding. And while consuming protein pre-workout may lessen the amount of muscle protein breakdown, MPB will still occur. So the overall concern is net protein balance.0 -
yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
He did answer your question.
A person's performance in the gym will be determined by that person and how he feels.
If I felt I wasn't able to go 100% in the fasted state, then I wouldn't.
But my lifts have been great for 2 years now....
So you go fasted right. What if you took for example C4 your performance would be hinder?
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yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
Reading comprehension? I did answer your question.0 -
yopeeps025 wrote: »yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
He did answer your question.
A person's performance in the gym will be determined by that person and how he feels.
If I felt I wasn't able to go 100% in the fasted state, then I wouldn't.
But my lifts have been great for 2 years now....
So you go fasted right. What if you took for example C4 your performance would be hinder?
I do fasted. Yes
I don't do a pre-workout other than Xtend BCAA's
I have done Psycho pre-workout by scivation....and performance was about the same.....but there was a difference.....slight difference.
But still workout was on par w/ others that were not with a pre-workout.
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dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
I fall into this category. If i eat within a few hours of training i will either throw up mid workout, on the drive home, or feel sick for an hour or two after working out.
I DO sip bcaas during my workout and have no issues with energy, performance, etc.
As said above, however, it is up to personal preference as neither is better than the other when it comes to building muscle.0 -
yopeeps025 wrote: »yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
He did answer your question.
A person's performance in the gym will be determined by that person and how he feels.
If I felt I wasn't able to go 100% in the fasted state, then I wouldn't.
But my lifts have been great for 2 years now....
So you go fasted right. What if you took for example C4 your performance would be hinder?
I do fasted. Yes
I don't do a pre-workout other than Xtend BCAA's
I have done Psycho pre-workout by scivation....and performance was about the same.....but there was a difference.....slight difference.
But still workout was on par w/ others that were not with a pre-workout.
Slight difference in what way. More reps? less reps?
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yopeeps025 wrote: »yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
He did answer your question.
A person's performance in the gym will be determined by that person and how he feels.
If I felt I wasn't able to go 100% in the fasted state, then I wouldn't.
But my lifts have been great for 2 years now....
So you go fasted right. What if you took for example C4 your performance would be hinder?
I do fasted. Yes
I don't do a pre-workout other than Xtend BCAA's
I have done Psycho pre-workout by scivation....and performance was about the same.....but there was a difference.....slight difference.
But still workout was on par w/ others that were not with a pre-workout.
My point exactly. Everyone is different. I don't take C4 or any pre-workouts, because it makes me jittery more than anything. I took it once, thought I was having a heart attack, and had to stop mid-workout lol! A cup of coffee a day is more than enough to keep me going for hours at work. But that's me. Meal timing should be considered for performance. Performance and programming will dictate muscle growth.0 -
dieselbyte wrote: »yopeeps025 wrote: »yopeeps025 wrote: »dieselbyte wrote: »yopeeps025 wrote: »Muscle building happens the day after, so it really doesn't matter how you lift (fasted or not) the day before. Your nutrition should be consistent and ensure you consume enough protein on your rest day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Well won't a pre workout meal have better performance which could stimulate more fiber tears right?
No, meal timing is personal preference for performance sake. Some individuals need a pre-workout meal. For others, if they eat within a few hours of training, it causes all types of issues and lowers performance.
You didn't answer my question. Also I am talking about performance so your first sentence was already said in my quote.
He did answer your question.
A person's performance in the gym will be determined by that person and how he feels.
If I felt I wasn't able to go 100% in the fasted state, then I wouldn't.
But my lifts have been great for 2 years now....
So you go fasted right. What if you took for example C4 your performance would be hinder?
I do fasted. Yes
I don't do a pre-workout other than Xtend BCAA's
I have done Psycho pre-workout by scivation....and performance was about the same.....but there was a difference.....slight difference.
But still workout was on par w/ others that were not with a pre-workout.
My point exactly. Everyone is different. I don't take C4 or any pre-workouts, because it makes me jittery more than anything. I took it once, thought I was having a heart attack, and had to stop mid-workout lol! A cup of coffee a day is more than enough to keep me going for hours at work. But that's me. Meal timing should be considered for performance. Performance and programming will dictate muscle growth.
LOL
I remember the first time I did that w/ a pre-workout or used Cellucor SuperHD
Felt the same way....thought my heart was gonna explode out of my chest.0 -
I eat about a half hour before I train -- some protein and carbs -- otherwise I get too hungry in the middle of deadlifting, squatting, or benching. Occasionally, I need to eat a protien bar because I get to hungry while in gym.0
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