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when & when not to train fasted?

Answered on August 19, 2014
Created August 28, 2012 at 5:47 AM

greetings & salutations this variation-on-a-theme is brought to you by the letters I and F

so i can do a 16:8 daily fasting window just fine, i can even do 18-20 fasted. my question regards types and durations of training and fasting/non-fasting.

for a 45-60 minute strength training with limited metcon (or if it's primarily metcon), im pretty sure fasted is the way to go. but what if someone is doing more skill based training, such as gymnastics, circus arts, capoeira, etc? does skill based training benefit from non-fasted training? the training in question is also 90 minutes in duration.

what about training twice per day? if the skill training is in the morning, and the strength training is 6+ hours later? what about vice versa?

06ca9c524c28bc3fba95d4d90f8f43c6

on August 29, 2012
at 12:55 AM

I understand the fear part. I was so scared of potential losing muscle that it was hard to break through that mental hurdle. 90 minutes is a long session to go fasted. A lot also depends on whether you are fat-adapted or not. If you are, you could replenish your glycogen post workout and then fast before your next training session. That way you will "have some gas in the tank" going into the training session. But it's all about some n=1 to see what works best for you.

05055dcbf12c81f1cce777ec365870af

(1791)

on August 28, 2012
at 06:54 PM

indeed. i need to see what eating breakfast does to my performance during morning skill training (tomorrow actually,. i'll try that). when i lift fasted (no metcon, short sessions) i feel fine, but i stop when i feel like im overdoing it (maybe thats just fear). the last 30 minutes of the 90 minute class times are really far too difficult.

05055dcbf12c81f1cce777ec365870af

(1791)

on August 28, 2012
at 06:49 AM

thanks mate. i am trying to build up to high frequency training (5+x a week) at the circus center. so mainly a mix of bodyweight and skill, with 2-3 pure strength lifting sessions throughout the week.. still trying to figure out the eating timing, etc, with the way the class schedules and lengths are...

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2 Answers

1
64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 28, 2012
at 06:16 AM

I'll probably add more to this answer tomorrow, but I don't think skill based training would benefit from being fasted nearly the same way that endurance or strength training would.

As to the 2/day question, skill training in the morning and strength training in the afternoon probably works best when you consider the daily patterns of testosterone and cortisol,

http://journals.lww.com/nsca-jscr/Abstract/2011/06000/The_Effects_of_Circadian_Rhythmicity_of_Salivary.9.aspx

but fasted strength training would probably give you great adaptations and so doing it in the morning would probably be most feasible

http://www.ncbi.nlm.nih.gov/pubmed/20534752

05055dcbf12c81f1cce777ec365870af

(1791)

on August 28, 2012
at 06:49 AM

thanks mate. i am trying to build up to high frequency training (5+x a week) at the circus center. so mainly a mix of bodyweight and skill, with 2-3 pure strength lifting sessions throughout the week.. still trying to figure out the eating timing, etc, with the way the class schedules and lengths are...

0
06ca9c524c28bc3fba95d4d90f8f43c6

on August 28, 2012
at 05:02 PM

This is something I've been experimenting with lately so I'll give you some of my observations. Some personal background:

  • Follow the 16:8 approach (for approximately 8 weeks)
  • Strict paleo diet
  • 24 hour fast every 1-2 weeks.
  • Coffee(usually Bulletproof or containing cocounut oil) in the AM.
  • Consume 10g BCAA preworkout.
  • Try to workout fasted 100% of the time as part of the experiment.
  • Typically high fat/mod protein/low carb

Here are my observations and data from my most recent lower body workout. I began the workout @ 4 PM It consisted of the following exercises:

  1. Squats (1x10, 3x5)
  2. Deadlift (4x5)
  3. Glute-Ham Raise (3x max-rep, neg to failure)
  4. Barbell Hip Thrust (3x10)
  5. Calf Raise (3x12, 3x12, 3x12) multiple toe angle superset
  6. Seated Calf Raise (3x12)

I "felt" noticeable stronger in my heavy lifts compared to the previous sessions. Not sure how much has to do with adaptions since last sessions, but I didn't feel weaker with no "gas in the tank". No ill effects were noticed. I also haven't noticed any ill effects during HIIT or LISS. I have retained and gained muscle mass during the protocol. Fat loss (especially the stubborn areas) has increased. I'm still gathering all the data for a blog post on IF coming up soon. I haven't done any of the metabolically challenging stuff in the mornings due to my fears of elevated Cortisol in the morning.

Hope this helps! Best thing to do is some self experimentation and record results!

-Matt

05055dcbf12c81f1cce777ec365870af

(1791)

on August 28, 2012
at 06:54 PM

indeed. i need to see what eating breakfast does to my performance during morning skill training (tomorrow actually,. i'll try that). when i lift fasted (no metcon, short sessions) i feel fine, but i stop when i feel like im overdoing it (maybe thats just fear). the last 30 minutes of the 90 minute class times are really far too difficult.

06ca9c524c28bc3fba95d4d90f8f43c6

on August 29, 2012
at 12:55 AM

I understand the fear part. I was so scared of potential losing muscle that it was hard to break through that mental hurdle. 90 minutes is a long session to go fasted. A lot also depends on whether you are fat-adapted or not. If you are, you could replenish your glycogen post workout and then fast before your next training session. That way you will "have some gas in the tank" going into the training session. But it's all about some n=1 to see what works best for you.

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