0

votes

fasted workouts and muscle shaking

Answered on August 19, 2014
Created April 18, 2012 at 10:45 AM

Hello all!

Since going paleo (strict 3 months ago, progressively for the past year), I have found that unless I eat some fat and protein (steak/boiled eggs and nuts) before the gym (weight training 4xweek) my muscles fatigue quickly and start to shake and don't stop until I eat. I end up almost blinding myself with my eyeliner in the change room afterwards!

I have read about the benefits of working out in a fasted state, but have not been able to. The funny thing is, before going paleo I was able to work out without breakfast, or with just a bit of yoghurt or piece of fruit. Even that won't do now. I always train first thing at 6.30am.

Has anyone else had a similar experience, or know why this might be? Thanks.

C061117b42c212043a6853b8571c24de

on April 18, 2012
at 10:40 PM

Thanks for the advice, I've found since going LC my fat loss has slowed right down, I just hadn't considered LC as a potential problem. I tend to do better with sweet potato and some quinoa every day.

C061117b42c212043a6853b8571c24de

on April 18, 2012
at 10:36 PM

Sometimes I think I workout just so I can enjoy my pwo sweet potato covered in cinnamon... No better motivation!

C061117b42c212043a6853b8571c24de

on April 18, 2012
at 10:35 PM

Excellent thanks I'll look into them :)

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 18, 2012
at 01:32 PM

yeah that's fair

4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on April 18, 2012
at 01:05 PM

I think you're looking at this way too black and white. There's no perfect fitness routine, just like there's no perfect diet. You have to make compromises in both. A lot of people (myself included) prefer to workout fasted and see many benefits. It's also true that when you lift weights, it's good to have some protein on hand. This contradiction has nothing to do with diet. No diet in the world will solve this problem. BCAAs are a way to get around it. I really couldn't care less whether it's "paleo" or not. It works.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 18, 2012
at 11:49 AM

you have to wonder though ... this whole paleo/imitating our ancestors...they wouldn't have had all these supplements...I get the Vitamin D as we spend a lot of time in doors and Omega 3 due to production of meat etc...but the rest of it??? Paleo is meant to be able to provide your body all of its nutritional needs based on caveman diet but it seems odd that you should have to use so many supplements to actually get any benefit from it...defeats the purpose a bit...

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 18, 2012
at 11:47 AM

same. I cant do a workout fasted...I have low blood pressure and low blood sugars...some of us just cant. but i feel it's better to eat and workout, then not eat and not do a workout at all. :)

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8 Answers

1
B9a579a02921868db5098bfa99f8221c

on April 18, 2012
at 01:06 PM

I sometimes getmuscle shakes too. Happened sometimes before paleo and sometimes since. I think i is more to do with glycogen depleting workouts and the level of fatigue in the muscles.

Try heavier weight and fewer reps for more strength and power, than grinding longer sets out. This seems to make the difference for me.

And dont be afraid to punish some carbs after a decent workout if you are feeling shakyand flat.

Have fun

C061117b42c212043a6853b8571c24de

on April 18, 2012
at 10:36 PM

Sometimes I think I workout just so I can enjoy my pwo sweet potato covered in cinnamon... No better motivation!

1
85976765ee2ed3cfb7bfd8e51e9fe3be

(50)

on April 18, 2012
at 11:18 AM

It's hit or miss for me. Some days I feel amazing and get a good workout and somedays I feel like I hit a wall.

To me I noticed it depends on what I eat for dinner the night before. If I eat a giant meal at night my fasted workouts the next day go great.

Maybe try to up your dinner intake of quality foods and that might help.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on April 18, 2012
at 04:15 PM

If by "shaking" you mean muscle twitching, I get this sometimes too. I attribute it to one or a combination of the following; lack of potassium (eat a banana, avocado, etc), lack of salt (eat some salt), or dehydration (drink some water). SO, basically I attribute it to some wacky electrolyte imbalances. Hope this helps.

0
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on April 18, 2012
at 03:53 PM

Try a few carbs pre workout. Look up targeted ketogenic diet.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on April 18, 2012
at 02:59 PM

Yes, when I was going zero/low carb. Boosted carbs between workouts and it went away for me.

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 18, 2012
at 02:48 PM

In my non-medical opinion: you have low liver glycogen.

Make sure to include plenty of dense carbohydrate sources into last meal before your fast that's before your workout. Consider sweet potatoes, plantains, cassava, etceteras. I get approximately 50-175g of carbohydrates a day (less on rest days - I'm very active 5 days a week).

You want to make sure that you have lots of available energy during your workout - or your muscles (yes, and fat) will be used for energy. Hypothetically, the fat-as-energy is actually ideal for weight loss. Realistically, if that transition happens during or immediately after your workout, you will be dizzy & weak, as well as possibly having lost muscle.

When I have exactly the same symptoms, I've realized I failed at replenishing liver glycogen. Don't be "very low carb" unless you plain to stick with it, and can measure that your body is actually in ketosis, and you have adapted. Eat enough dense carbs - coupled with a fast and workout, you will almost certainly still see the effects your want from a fasted workout.

C061117b42c212043a6853b8571c24de

on April 18, 2012
at 10:40 PM

Thanks for the advice, I've found since going LC my fat loss has slowed right down, I just hadn't considered LC as a potential problem. I tend to do better with sweet potato and some quinoa every day.

0
4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on April 18, 2012
at 11:33 AM

Try drinking some bcaa mix before your workout. Go to leangains.com and read the articles on fasted weight training for more info. It gives you the benefits of fasted training while still providing your muscles the protein they need to get through the lifting.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 18, 2012
at 01:32 PM

yeah that's fair

C061117b42c212043a6853b8571c24de

on April 18, 2012
at 10:35 PM

Excellent thanks I'll look into them :)

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 18, 2012
at 11:49 AM

you have to wonder though ... this whole paleo/imitating our ancestors...they wouldn't have had all these supplements...I get the Vitamin D as we spend a lot of time in doors and Omega 3 due to production of meat etc...but the rest of it??? Paleo is meant to be able to provide your body all of its nutritional needs based on caveman diet but it seems odd that you should have to use so many supplements to actually get any benefit from it...defeats the purpose a bit...

4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on April 18, 2012
at 01:05 PM

I think you're looking at this way too black and white. There's no perfect fitness routine, just like there's no perfect diet. You have to make compromises in both. A lot of people (myself included) prefer to workout fasted and see many benefits. It's also true that when you lift weights, it's good to have some protein on hand. This contradiction has nothing to do with diet. No diet in the world will solve this problem. BCAAs are a way to get around it. I really couldn't care less whether it's "paleo" or not. It works.

0
B2cb86679cb3cce401b5fd416a30d43f

on April 18, 2012
at 11:18 AM

Yes. I've had similar experiences. I also have low blood sugar- maybe that has something to do with yours?

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 18, 2012
at 11:47 AM

same. I cant do a workout fasted...I have low blood pressure and low blood sugars...some of us just cant. but i feel it's better to eat and workout, then not eat and not do a workout at all. :)

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