Practice I exercise on a hungryIt is also known as Fasting Traininghas gained popularity in recent years, especially among people seeking fat loss. Supporters argue that it helps burn more fat, but critics have warned of poor performance and muscle loss.
So, what does science really say?
I’ll explain it in this article Physiological effects of fasting and training in the Fed.its advantages and disadvantages, and Training in a fasting state is beneficial or harmful– Address individual goals, fitness levels and health conditions.
What is fasting training?
Fasting training usually refers to Exercise after a fast speed overnightif your body hasn’t burned calories for 8-12 hours. During this state:
- Insulin levels are low
- Glycogen storage may be reduced
- The body is more likely Use fat as a fuel source
Fasting training can include:
- Aerobic exercise (Especially low to medium intensity)
- Resistance Training
- High-intensity interval training (HIIT)
Potential benefits of fasting workouts
1. Increased fat oxidation
Fasting aerobic exercise can be strengthened Fat use as a fuel source. The 2016 survey was announced British Journal of Nutrition I found it Fat oxidation during exercise was significantly higher in fasting conditions Compared to the Fed states (Schoenfeld et al., 2014).
However, this does not necessarily lead to fat loss over time.
2. Improved insulin sensitivity
Several studies suggest that fasting training may improve Insulin sensitivity Glucose regulation in individuals with insulin resistance or metabolic syndrome, particularly (Van Proeyen et al., 2010).
3. Convenience and habit formation
For people with busy schedules, pre-breakfast training may be easier and supportive Habit formation By removing the need to plan or digest meals in advance.
Potential drawbacks of fasting training
1. Decreased athletic performance
For many individuals, Glycogen depletion In a fasted state,
- Durability reduction
- Reduced output
- Training intensity is low
This is particularly relevant High intensity or long term session.
2. Increased breakdown of muscle proteins
Fasting training – especially resistance training – can increase if there is no availability of amino acids from food Muscle protein catabolic (Tipton et al., 2001). Over time, this can hinder muscle retention or growth.
To alleviate this, some experts recommend consumption 10-15g of essential amino acids or Small protein shake Before fasting resistance workout.
3. Perceived Movement
You may feel the fasting training Subjectively difficultwhich can affect consistency, especially for beginners.
Fasts and Fed Training for Fats Loss: What Research Says
Long-term fat loss
Total fat loss over time despite high fat oxidation during fasting sessions There’s not a big difference If calories match, between fasting and Fed states.
Important research:
Schoenfeld BJ et al. (2014) We conducted a randomized trial comparing fasting with Fed aerobic training. Four weeks later, Both groups lost similar amounts of fat.
Conclusion: Fasting training may have an impact Fuel use during exercisebut It’s not a total fat lossUnless it’s combined with a lack of calories.
Who might benefit from fasting training?
- Endurance athlete On the implementation of low intensity for metabolic adaptation
- Individuals targeting fat loss People who feel comfortable without food
- Intermittent Faster Maintain consistency with morning workouts
- Advanced trainee Fuel splitting experiment
Who should avoid fasting training?
- Beginners or underweight individuals
- Focused on Muscle hypertrophy or increased strength
- People with Hypoglycemia sensitivity Or tend to dizzy/spin
- High-intensity sports athlete Peak output is required
Tips for safe and effective fasting training
- First hydration (water, black coffee, or electrolyte)
- Use fasting training for low to medium intensity aerobic exercise
- Consider strength training EAAS or BCAAS before training
- Monitor for signs of Dizziness, fatigue, or poor performance
- Eat a balanced recovery meal after workout (Contains protein + carbohydrates)
Conclusion
There are both types of fasting workouts Benefits and Limitations. It can increase fat oxidation and metabolism flexibility in some individuals, Compromising performance and muscle preservationespecially during intense or resistance-based training.
Ultimately, the effectiveness of fasting training depends on:
- the goal (fat loss vs. muscle increase)
- Personal comfort
- Training style
- Overall energy and macronutrient intake
There is no answer for all sizes. The best approach is one that supports consistency, health and performance, whether fasting or feeding.
reference
- Schoenfeld BJ, et al. Changes in body composition associated with fasting and boneless aerobic exercise. J Int Soc Sports Nutr. 2014; 11:54.
- Van Ploin K, Other Fasting Training improves glucose tolerance in a fat-rich diet. J Physiol. 2010; 588 (Pt 21): 4289–4302. https://doi.org/10.1113/jphysiol.2010.196493
- Tipton KD, timing of intake of other amino acid carbohydrates, alters the assimilation response to muscle tolerance exercise. Am J Physiol Endocrinol Metab. 2001; 281(2): E197 – E206. https://doi.org/10.1152/ajpendo.2001.281.2.e197
- American College of Sports Medicine. ACSM Guidelines for Exercise Testing and Prescription, 11th Edition.
