2

votes

Women & fasted training: a good idea?

Answered on August 19, 2014
Created August 13, 2012 at 1:04 AM

Obvs Stefani from Www.paleoforwomen.com isn't a fan of fasting for women. Study #3 in ths blog post seems to show that fasted training for women isn't awesome. http://www.runningonthewhiteline.com/2012/01/endurance-training-while-in-fasted.html

I'm a 5'2 151 lb premenopausal woman on a protracted weight loss stall. I keep my macronutrients at 65% fat 10% carbs 25% protein. No dairy. 1600 calories a day, weighing my food. I've done 4 fasted trainings and nothing's budging and the effort isn't getting any easier.

Should I give up fasted training? Is this a good idea?

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 04:50 PM

My bf totally excels with fasted training. He's not even fat adapted. I'm doing okay, but I can't say its fun or its getting me anywhere.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 04:45 PM

I'm doing 2-3 hour cycling. Many hills. I have to go harder on the hills and then just coast for awhile, then go hard again. I only do this once a week. I may do a short 30-45 minute ride mid week. When my work clears up I'll do some trx.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 13, 2012
at 03:02 PM

ah, thanks. yeah a bit strange though I think I remember seeing some others that women don't fare quite as well as men too

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 01:54 PM

My frame is very large tho, even though I'm short. 1500 sends me into crankies before fasting does. My basal metabolism needs 1400 calories, 2100 is maintenance. I just don't know how Lon to try it before it definitely doesn't work.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 13, 2012
at 12:36 PM

Yeah Jeff, that is actually the exact study I was talking about. Full text here http://www.nature.com/oby/journal/v13/n3/full/oby200561a.html. Check out the baseline parameters for the participants and you will see that this is a study between overweigh hyperinsulinemic men and women with less than half the insulin load and of a better BF%. Kinda apples to oranges. Then they don't control for exercise OR calories consumed on that alternate day. Lots of weird stuff to go wrong with only 16 participants.

4ecfe8ee47ea62a11be516cd59701a4b

(30)

on August 13, 2012
at 10:36 AM

5'2" is quite petite. Have you considered dropping cals to 1500? This would be easier to do than fasted training - which ways makes me a cranky monster. Doesn't derm to be working for you, do why bother?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 13, 2012
at 01:57 AM

Yeah, it would definitely help if there was more data on/for women specifically.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 01:45 AM

Interesting. Thx. Oy! I wish people just research on us.

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3 Answers

3
3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 13, 2012
at 01:25 AM

There are some problems with some of the research she cites. I read an answer that seemed to cover this topic quite well by pklopp here http://www.marksdailyapple.com/forum/thread29011-23.html. The gist of it is that the one study compared men with nearly twice the baseline insulin levels to women AND those men had near the same body fat % as the women....obviously the men and women were in completely different metabolic condition.

4 sessions is kind of a short trial. I'd do at least a month before re-evaluating.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 13, 2012
at 01:57 AM

Yeah, it would definitely help if there was more data on/for women specifically.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 01:45 AM

Interesting. Thx. Oy! I wish people just research on us.

2
64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 13, 2012
at 06:44 AM

From what I've seen the research seems to show that IF works either the same or sometimes worse for women.

Here's one that shows impaired glucose tolerance

http://www.ncbi.nlm.nih.gov/pubmed/15833943

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 13, 2012
at 12:36 PM

Yeah Jeff, that is actually the exact study I was talking about. Full text here http://www.nature.com/oby/journal/v13/n3/full/oby200561a.html. Check out the baseline parameters for the participants and you will see that this is a study between overweigh hyperinsulinemic men and women with less than half the insulin load and of a better BF%. Kinda apples to oranges. Then they don't control for exercise OR calories consumed on that alternate day. Lots of weird stuff to go wrong with only 16 participants.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 13, 2012
at 03:02 PM

ah, thanks. yeah a bit strange though I think I remember seeing some others that women don't fare quite as well as men too

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 04:50 PM

My bf totally excels with fasted training. He's not even fat adapted. I'm doing okay, but I can't say its fun or its getting me anywhere.

0
E6c14efded576a0bea38a2fe2beced6a

on August 13, 2012
at 02:45 PM

This really depends on the type of training you are doing. The "Sciency" stuff like this article doesn't mean anything to me. Unless the research was performed on me it's just a guess as to how I will react. I prefer to experiment on myself to see what really works.

There is a huge difference between a 2 hour endurance training workout and a 15 minute heavy met-con workout. While both might be called "workouts" they will require vastly different nutritional profiles to meet the athletes needs (assuming they are athletes as opposed to recreational).

Having said that give it a try. The worst that will happen is you find a way of not achieving your goals. Keep track of what you are doing and your results and then compare to fasted training, or whatever else you want to try, and make your own decision about what works best for you.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 13, 2012
at 04:45 PM

I'm doing 2-3 hour cycling. Many hills. I have to go harder on the hills and then just coast for awhile, then go hard again. I only do this once a week. I may do a short 30-45 minute ride mid week. When my work clears up I'll do some trx.

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