Is fasted cardio better?👇🏻

I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning...

Or spends 5 seconds scrolling social media and becomes bombarded with this and that diet, way of eating and training.

First, I would say never lift weights on an empty stomach and if you are running for performance goals I really do not recommend training on an empty stomach.

Second, if you are running to lose weight I would only add slow steady state only when needed. The good thing about the body is it adapts fast... Which is not so great for your weight loss goals. You will quickly burn less calories doing the same amount of work.

My weight loss strategy with my clients is: Do as little as possible and eat as much as possible while still meeting your weight loss goals.

So, should you do cardio fasted?

The answer is there is absolutely no extra calories expenditure benefit from doing it.

When I used to compete in figure I would wake up and do cardio just because it was most convenient.

If it is most convenient do it, but it won't create better results.

I personally recommend not missing breakfast.

A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol.

Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for coronary artery disease, stroke, and type 2 diabetes.

Also, addressing training, in a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not.

Further, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone.

The research doesn't stop there!

Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate meal.

High blood levels of myoglobin and CPK are most commonly indicative of muscle damage.
This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise.

This will help reduce delayed onset muscle soreness and help you recover faster so you are able to train the next day.

I highly recommend having a meal containing protein, carb & fat 60 minutes prior to your workout. If you really can't stomach a full meal have a shake with protein and carbs 15-30 minutes before your workout.

If you are ready to face fear in the face and do the damn thing you have been putting off I have a couple options!

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Find out more at:

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xoAE