Thoughts on Fasted Training?

Griffin220x
Griffin220x Posts: 399
in Fitness and Exercise
On Mondays I lift in the am because I have work and school from 10am-8:30pm. My lunch break usually falls around 12-1pm and I love stuffing my face all at once as opposed to make frequent small meals. Recently I am finding out this approach is way more convenient for me.

Monday morning I will usually get up early make breakfast and then training 45min-1hour later. I was wondering if anyone here has had expereince lifting weights in a fasted state. For me personally when I am full of food I feel great and full of energy while working out. However the food I eat in the morning effects how much food I get to eat in the evening. Would switching to training on a fasted stomach be detrimental to me or is there anyone out there that has had success with it. My concerns are that I will get dizzy and light headed without food.

I appreciate any help and all comments! Thanks in advanced.

P.S. It also seems fun and invigorating to me that is another reason why I would want to try it. Just another challenge :bigsmile:
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Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    I typically do not eat before a workout, weights or cardio, unless I'm feeling super hungry or weak. I've only ever lifted this way, so I can't really say if it affects my lifts or not, although I have had sluggish days (usually feeling extra tired) where I have to "force" myself to lift. You could give it a shot and see how you feel, it's going to be rather individual.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    I would say it's a personal preference.

    Give it a try.

    I train fasted all the time and I still have energy for my morning workouts.
  • n_unocero
    n_unocero Posts: 445 Member
    I'd say it's a personal preference also.

    Personally, I do cardio on a fasted state a couple times a week, but I always eat before lifting. Like you said, eating gives us energy, and I always want as much energy as I can when I lift so that I can always do my best.
  • homeyjosey
    homeyjosey Posts: 138 Member
    I saw my best results after i started training fasted. I do take some bcaa before a fasted workout though (Leangains protocol)
  • mikepasztor
    mikepasztor Posts: 16
    I go to bed on a serving of casein.

    I get up at 5:30 and I work out at 6 fasted between an hour and two hours.

    I usually load up with a thermo and pre-workout beforehand and I don't feel dizzy or exhausted. This has been my favorite way to workout for awhile now.

    I tend to notice burning out and fatigue more at the ends of my workouts when I'm fasted though.

    I follow up with a post workout carb to help shuttle protein and perk me up a little bit.

    If you work in cardio, definitely do something steady state. HIIT isn't something you want to do fasted. Lol.
  • Griffin220x
    Griffin220x Posts: 399
    I saw my best results after i started training fasted. I do take some bcaa before a fasted workout though (Leangains protocol)

    I looked into that but on my college kid budget I cannot afford more supps or then whey at the moment. Do you notice that bcaa make a huge difference. Would a whey shake have the same affect in regards to proetin synthesis?
  • dad106
    dad106 Posts: 4,868 Member
    I've lifted while fasted, and I don't think it had any detrimental effect.

    I also like to run while fasted, as I feel better when there isn't food in my stomach.
  • Melissa11412
    Melissa11412 Posts: 145 Member
    I lift fasted all the time, in fact, I prefer it. I've also been doing intermittent fasting for about 4 months now and I love it, as i'd rather eat big and well and be done with it. My eating window is 1-8pm. I train at about 11am...so i've had no food for about 15 hours prior to my training session.

    I find that my lifts increase regularly, and I have more energy and am able to focus in when I train fasted. I usually supplement with a dose of BCAA before I lift (Xtend, ON Amino Energy, etc) and have not had any problems.

    For me, when I eat beforehand I feel sluggish and "heavy", if that makes any sense. I think it's about personal preference. I've heard of some people passing out, feeling weak/dizzy, etc but that hasn't been the case for me.
  • this1bigdog
    this1bigdog Posts: 350 Member
    For me it's almost the complete opposite. . I can't eat anything anywhere before I work out . .I feel bloated and can't concentrate with out the feeling that I am making a sloshing sound. . .I usually have a super light breakfast(100-200 cals) and skip lunch so I can work out at night, then eat dinner afterwards . .but on the weekends I wake up around 9-10am and hit the gym till almost 2pm and get a nice big meal afterwards, but zero food before hand. . .hell if I have a heavy meal the night before I some times fill to big for a work out. . .but I have been putting on more LBM and losing inches, lots of definition to boot!
    hope that helps, good luck!
  • Phrakman
    Phrakman Posts: 113
    You will be fine lifting fasted, i wouldnt waste your money on BCAA's as long as you have sufficient protein at the end of the day youll be just fine.

    Give it a shot, see how your lifting goes. If you arnt able to lift at capacity, get some liquid carbs/protein in you before hand.
  • mikepasztor
    mikepasztor Posts: 16
    For me, when I eat beforehand I feel sluggish and "heavy", if that makes any sense.

    Same here, my lifts aren't the same.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    I'm not as educated at this as others, but from all I have seen, you should be okay. I suppose the best thing to know how it is going to make you feel is to just try it. If it affects your workout, then eat something. If not... run with it!
  • homeyjosey
    homeyjosey Posts: 138 Member
    I saw my best results after i started training fasted. I do take some bcaa before a fasted workout though (Leangains protocol)

    I looked into that but on my college kid budget I cannot afford more supps or then whey at the moment. Do you notice that bcaa make a huge difference. Would a whey shake have the same affect in regards to proetin synthesis?

    To me, the bcaa helps me with energy on those days where i didnt eat enough the day before/ its been over 19 hours since the last time ive eaten. The whey shake would suffice although you wouldnt be in a fasted state anymore.
  • 5grls1boy
    5grls1boy Posts: 9
    I workout on an empty stomach always.......it works for me. Try it, I don't think their is any benefit to working out on an empty stomach but see if it works for you. :)
  • Griffin220x
    Griffin220x Posts: 399
    I saw my best results after i started training fasted. I do take some bcaa before a fasted workout though (Leangains protocol)

    I looked into that but on my college kid budget I cannot afford more supps or then whey at the moment. Do you notice that bcaa make a huge difference. Would a whey shake have the same affect in regards to proetin synthesis?

    To me, the bcaa helps me with energy on those days where i didnt eat enough the day before/ its been over 19 hours since the last time ive eaten. The whey shake would suffice although you wouldnt be in a fasted state anymore.

    True that, just curious about the bcaa's. Thanks much appreciated.
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    I saw my best results after i started training fasted. I do take some bcaa before a fasted workout though (Leangains protocol)

    I looked into that but on my college kid budget I cannot afford more supps or then whey at the moment. Do you notice that bcaa make a huge difference. Would a whey shake have the same affect in regards to proetin synthesis?

    BCAA's in powder form can be even cheaper than whey protein, depending on your brand (BCAA in pill form, however, is expensive to get the right amount). I like scivation xtend, it's cheaper and also pretty tasty.

    You don't need it, necessarily, but I do notice a difference between taking BCAAs and not, but I hear not everyone does. I just have more drive to get through, weights don't feel as heavy, and energy is sustained.
  • mikepasztor
    mikepasztor Posts: 16
    The cool thing with BCAAs are their metabolic routes. They do not have to be metabolized by the liver and tend to be used by the muscles. They do not have calories unlike a protein shake, so it helps when following an intermittent fasting leangains regimen.

    So for homey, he probably consumes his largest meal after his workout which ends his fast and then he has 8 hours to consume his calories for the day.
  • Phrakman
    Phrakman Posts: 113
    The cool thing with BCAAs are their metabolic routes. They do not have to be metabolized by the liver and tend to be used by the muscles. They do not have calories unlike a protein shake, so it helps when following an intermittent fasting leangains regimen.

    So for homey, he probably consumes his largest meal after his workout which ends his fast and then he has 8 hours to consume his calories for the day.

    Thats not really true, BCAA's do indeed have calories. Leucine infact has 7 cal/g
  • Griffin220x
    Griffin220x Posts: 399
    Thanks for all of the feedback!
  • grantdumas7
    grantdumas7 Posts: 802 Member
    I think it depends on what your are trying to accomplish. If you are looking to lose b/f and maintain muscle mass then IF would be the way to go but if you are trying to add size/mass then I would have at least some carbs before hand.
  • mikepasztor
    mikepasztor Posts: 16
    The cool thing with BCAAs are their metabolic routes. They do not have to be metabolized by the liver and tend to be used by the muscles. They do not have calories unlike a protein shake, so it helps when following an intermittent fasting leangains regimen.

    So for homey, he probably consumes his largest meal after his workout which ends his fast and then he has 8 hours to consume his calories for the day.

    Thats not really true, BCAA's do indeed have calories. Leucine infact has 7 cal/g

    I stand corrected. Leucine does have calories, as do all free form aminos.

    This made me think though!
    Although it does have calories, is it in a readily useable form as an energy source as free form leucine? Only after



    What's your major? and I'm sorry for derailing your thread. Lol.

    I just read a little bit about leucine.

    Article:
    Leucine nutrition in animals and humans: mTOR signaling
    and beyond

    http://www.ncbi.nlm.nih.gov/pubmed/21773813

    If you want to read it and have trouble getting to it, let me know.
  • Griffin220x
    Griffin220x Posts: 399
    The cool thing with BCAAs are their metabolic routes. They do not have to be metabolized by the liver and tend to be used by the muscles. They do not have calories unlike a protein shake, so it helps when following an intermittent fasting leangains regimen.

    So for homey, he probably consumes his largest meal after his workout which ends his fast and then he has 8 hours to consume his calories for the day.

    Thats not really true, BCAA's do indeed have calories. Leucine infact has 7 cal/g

    I stand corrected. Leucine does have calories, as do all free form aminos.

    This made me think though!
    Although it does have calories, is it in a readily useable form as an energy source as free form leucine? Only after



    What's your major? and I'm sorry for derailing your thread. Lol.

    I just read a little bit about leucine.

    Article:
    Leucine nutrition in animals and humans: mTOR signaling
    and beyond

    http://www.ncbi.nlm.nih.gov/pubmed/21773813

    If you want to read it and have trouble getting to it, let me know.

    Thats fine, I figure i've already got plenty of info from everyones opinon and thanks for the article. I'm majoring in Communication Technology, more specificly the graphic design and digital art aspect. If ya know anyone in that field let me know, job hunting sucks right now lol.
  • mikepasztor
    mikepasztor Posts: 16
    Thats fine, I figure i've already got plenty of info from everyones opinon and thanks for the article. I'm majoring in Communication Technology, more specificly the graphic design and digital art aspect. If ya know anyone in that field let me know, job hunting sucks right now lol.

    Yeah rough times. That's the scary thing about college, is the commitment and cost to come out and have trouble finding a job.

    But BCAA's try to help prevent muscle breakdown. They're all found in your food sources, so is it essential to buy a supplement? No. But it may help some people that do take them.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I stated training fasted about six months ago and it works well for me. I have been increasing reps and weights on majority of my lifts and have seen decrease in body fat % (about 3%). I do leangains 18/6 protocol....
  • Griffin220x
    Griffin220x Posts: 399
    I stated training fasted about six months ago and it works well for me. I have been increasing reps and weights on majority of my lifts and have seen decrease in body fat % (about 3%). I do leangains 18/6 protocol....

    Sweet, nice job! Have you taken bcaa's, if so do you feel they help?
  • ryry_
    ryry_ Posts: 4,966 Member
    Definitly don't lift to fasted or you won't have adequate TUT...

    Wait, what?
  • Beeps2011
    Beeps2011 Posts: 12,190 Member
    I've been lifting heavy in a fasted state (16 hours fasted) since October. So, that's 6 months of it and, much to my GREAT surprise, my lifting hasn't suffered from some sort of "energy drag", AT ALL.
  • dr3w_s
    dr3w_s Posts: 88 Member
    I wake up at 6.30 and workout (weight training) around 7, all I have is a can of energy drink (need those caffeine early in the morning) , protein shake and breakfast after workout before going to work. I don't take BCAA and I still grow muscle when I eat surplus
  • wllwsmmr
    wllwsmmr Posts: 391 Member
    I don't lift weights but I do cardio fasted because eating before cardio is uncomfortable for me. Also, I sometimes eat til very late at night the previous day so there's lesser of a fasting time there.
    Agreed that HIIT isn't something easy to do fasted, it will make you feel burnt out! But if you're willing to give it some time, you might get used to it just like I did! So it's a personal preference! Just eat something after your work out and the lethargy will dissipate!
  • wllwsmmr
    wllwsmmr Posts: 391 Member
    I don't lift weights but I do cardio fasted because eating before cardio is uncomfortable for me. Also, I sometimes eat til very late at night the previous day so there's lesser of a fasting time there.
    Agreed that HIIT isn't something easy to do fasted, it will make you feel burnt out! But if you're willing to give it some time, you might get used to it just like I did! So it's a personal preference! Just eat something after your work out and the lethargy will dissipate!

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