Working out fasted

[Diana]

I like working out fasted, and used to do this once or twice a week, or at the end or middle of a 16hr fast if that was how the week was panning out.

But I have recently realised, especially now I am really pushing it at the gym lifting as heavy as I possibly can, when fasted I just do not have the strength or endurance. I had to quit before my last set of reps a while ago as I really thought I was going to pass out.

The other day I seriously thought I was going to throw up and had to take a longer break than I usually would. Other days it is not so drastic, but I am sure I am not lifting as heavy as I would not fasted.

So here is my question: better to lift fasted and maybe not so heavy, or basically taking it all “down a notch”, or have breakfast or a snack first? Had a protein shake today and was able to work out like a maniac at the gym and feel great with my performance, doubt I would have managed this fasted…

[Amy]

For me it totally depends on the length of the fast and the intensity of the workout. There are a lot of things I can do right up to the last hour of my fast, I have worked out fasted, and in fact I can become nauseated if I have eaten too recently as well.

Right now I am fasting almost every day and that is a stressor in and of itself. Putting an intense workout on top of that seems like it can be too much stress. My energy drops and I just don’t feel well during and after my workouts. As I get closer to the end point of my weight loss I will not be fasting as often and it may matter less then whether I work out fasted or not.

[Isabelle]

I usually fast Mon and Thu. When I was doing 24 hr fasts consistently I was always able to lift heavier on the Monday workout than the Tuesday workout. I attributed this to the fact that Monday morning (about 8 – 10 hrs in) there was still some fuel left from Sunday. Working out on Tuesday after the full 24 hr fast always had me lifting a little less.

Keep in mind that if you are eating in a deficit, you’re just not going to be able to lift as heavy as you would fully fed. Test having a snack and see how you feel.

[leisly]

I work out fasted. Was shaky the first few times, then I got used to it. I prefer it now. I actually dislike working out not fasted now. But everyone is different. It may not be for you, so listen to your bod.

[Julie]

It is totally dependent on how long you’ve been fasting, the time of day it is and the type and intensity of the workout. It may also indicate that you are stressed and perhaps not well rested.

I have not had that happen too often and I have done a lot of very intense workouts both fasted and with some food. For me it makes little difference but I can tell you I don’t lift better in an intense workout with food. Intense workouts are very taxing and NOTHING will make you feel better if it is too much for you. We have all had crappy workouts from time to time. It may be you are trying to lift too much too fast or your body is just over stressed.

If you are going to eat before a workout don’t eat much. That rarely helps. This is all about experimentation and what works for you. There is no reason you need to work out fasted if it is making you feel terrible. Try something else.

[sharon]

I’ll just say when I first started fasting I didn’t think I could lift weights in a fasted state; but now I do… I think it just really depends on you and how you’re feeling that day… Some days are better than others just like with any thing else…

[Anonymous]

I prefer to have intense training sessions with noticeable improvements workout to workout and I will do better if I have some prefuel food including about 200mgs of caffiene. However, when I was in a fatloss stage I would work out fasted, not worry about how heavy I was lifting and then not eat for an hour after exercise.

Even though I pre-fuel, I still structure my pre-workout food to be a meal rather than an additional snack. So its either half my breakfast or half my dinner before my workout and then afterwards I eat the other half. I find I have plenty of energy this way to go all out.

[SwenConger3116]

I workout during fasts on a regular basis. I actually find I work out *better* when my stomach is completely empty! The “Eat Stop Eat” method of fasting recommends only a 24-hour fast a couple times a week. For me, that means I fast from about 2 p.m one day to 2 p.m. the next (I’ve tried other timeframes, and that’s the “easiest” for me psychologically)… and I generally work out in the morning. So I’m well into the fast and my workouts are fine. But as with everything, listen to your body and trust your instincts. You might need to split a workout up into multiple sessions while fasting, for example, or just work out on non-fasting days. Good luck!

[barbara]

I just recently read Eat Stop Eat, so it’s still in my mind. I believe there is some research that shows that working out fasted does have benefits that working out fueled doesn’t. The author says that, unless you’re coming off a very long fast, or working out at the end of your fast, there shouldn’t be much difference in performance between fasted and non-fasted workouts. Having to eat before a workout is apparently all in our heads.

[Ellen]

I workout mid morning. Luckily I can do that with my flexible work hours and running my own businesses. When I was working corporate I used to workout in the evening at about 8pm after work but before dinner and once per week at 6.30am. Neither are optimal for me. My workouts were never as good.

I still think in slight advantage you get in hormonal profile from working fasted vs non…..and even making a longer fast vs a 16 hour window is negligible compared to having a really good workout and keeping your weekly calories low enough. To get the best results focus on the basics and don’t stress the details.

[Hazel]

I prefer to work out first thing in the morning after an overnight fast. I just have more energy that way. I’ve done that for years, even when I thought it was super-important to have breakfast. I’d work out first, then shower, then eat.

[Author]

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