fasted training for maxes (strength training)
chrisdavey
Posts: 9,834 Member
Just wondering how others have gone with going for maximum strength numbers (1rm's) while training fasted or fed?
I typically train in the afternoon so my normal sessions are fed. Most of the science on nutrient timing in regards to performance gains supports the fact that some carbs and protein pre and post workout should be more beneficial. As most of my powerlifting competitions start around 11am this would normally be in a fasted state for me.
I have done 2 comps fed and did ok and I did my last comp fasted and also did really well. And when I say fasted, I did have BCAA's during the event.
So questions are:
1. do you normally train fasted?
2. have you competed or tested your 1rms fasted?
3. if so, how do you think it compares to your fed testing?
I typically train in the afternoon so my normal sessions are fed. Most of the science on nutrient timing in regards to performance gains supports the fact that some carbs and protein pre and post workout should be more beneficial. As most of my powerlifting competitions start around 11am this would normally be in a fasted state for me.
I have done 2 comps fed and did ok and I did my last comp fasted and also did really well. And when I say fasted, I did have BCAA's during the event.
So questions are:
1. do you normally train fasted?
2. have you competed or tested your 1rms fasted?
3. if so, how do you think it compares to your fed testing?
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Replies
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I've never competed but due to my hectic schedule I'm up at 6am and I only train in a fasted state. In fact I think if I ate breakfast before hitting the gym I'd puke.
I think your biggest challenge might be your energy level if you're not used to lifting that early. You may profit from changing your schedule and see.0 -
I have never taken any max attempts completely fasted.
I've done some training sessions with minimal food throughout the day and I did not perform well.
Personally I do better with carbs in my stomach. I get kind of spacey if I don't eat.0 -
Personally I do better with carbs in my stomach. I get kind of spacey if I don't eat.
I use to train first thing in the morning and I was fine fasted. I haven't tried this in a long time, my work outs are significantly more intense now, I don't think I'd be a happy lifter.0 -
I've never competed either and haven't specifically tested maxes fasted, but I have to say I feel noticeably stronger when I lift in a fasted state. Something about lifting just feels easier to me when my body is not preoccupied with digesting food. When I lift fasted, it is usually at least 20 hours since my last meal.0
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Just wondering how others have gone with going for maximum strength numbers (1rm's) while training fasted or fed?
I typically train in the afternoon so my normal sessions are fed. Most of the science on nutrient timing in regards to performance gains supports the fact that some carbs and protein pre and post workout should be more beneficial. As most of my powerlifting competitions start around 11am this would normally be in a fasted state for me.
I have done 2 comps fed and did ok and I did my last comp fasted and also did really well. And when I say fasted, I did have BCAA's during the event.
So questions are:
1. do you normally train fasted?
2. have you competed or tested your 1rms fasted?
3. if so, how do you think it compares to your fed testing?
Sorry, just caught this post. My training usually begins first thing in the morning, between 4/4:30am.
1. It's an "at-the-moment" decision for me. If pounded-down a pizza the night before or a while lotta' something especially if it was carb-heavy; I'll train fasted and am typically fine. Basically, if I wake up bloated and full from night before then train fasted, otherwise I usually have ground oats in whey or maybe an apple and some whey.
2. Yes, I usually seem fine fasted but have not done well when I felt fine and didn't eat but really did need something.
3. It seems okay unless I was wrong about not eating something when I really should've eaten something. When in-doubt, have a little something.0 -
I train 18 to 20 hours fasted every time. I just got my squat to 315x5 for sets and my dl to 405x3. Still a beginner though. Only been straining a year.0
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I usually train fasted but some weekends I will lift lateer in the day. I have done 1rm both ways just for comparisons sake and found my numbers were the same but my fed lifts seemed a lot harder, but it may have been mental, cause i was thinking about it being a fed lift the entire time.0
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For maxes I'll never go 100% fasted. Usually I'll sip down a protein shake before hitting the gym or maybe have an apple / banana. Max lifts for me are more about weeks of singles training beforehand and focusing on a mental image of success.
Fasted training and I never really went together.0
