Articles, Blog

Does Fasted Training Decrease Performance?

November 4, 2019

oh all right guys what’s up what’s going
on I just absolutely smashed my workouts I’m feeling great um I trained faster
today so I wanted to talk about whether fasted exercise is gonna decrease your
performance because one thing people are worried about when they’re gonna be
training in a fasted state is that all their muscles gonna disappear and I’m
gonna burn it up for energy and I’ve covered that in another video
um but today I want to talk about where the fasting training is going to affect
your performance now apologies I’m a bit sweaty it’s hot
here and I just finished my workout so if you know what something dripping off
my face that’s why all right so first before I start I want to make something
clear and that’s that prolonged fasting is going to lead to a decrease in
performance prolonged fasting is generally over 36 48 hours when you’re
fasting for this long you deplete a lot of your muscle glycogen and you begin to
use your own muscle as fuel right your muscle begins to be converted into
glucose to fuel your workouts if you’re training really really hard and you’re
doing glycolytic workouts in the 48 rep range in a fasted state that’s gonna
cause probably muscle loss um if you’re not supplementing with like in the
exogenous ketone or something um and it’s definitely gonna be affecting your
performance but I’m talking about the normal duration of fasting that people
do on a daily basis most commonly people are doing 16 hours of fasting eight
hours of feeding and sometimes people do what I do and that’s 20 hours 22 hours
of fasting per day and then one or two big meals so a lot of the studies on
exercise in a fasted state have been done with Ramadan Ramadan being the
month-long fasting from sunrise to sunset that Muslims do so there have
been a lot of studies done on this one in particular looked at elite judo
athletes judo obviously is like a martial art and the study looked at
their anaerobic and aerobic performance so basically the consensus of the study
was that for aerobic performance there was little to no change and then for
more anaerobic performance like short explosive jumps on there really was no
difference in performance either there was another review that looked at all
the studies on Ramadan and fasted exercise and overall they just concluded
that there really was no significant difference in
terms of performance worth mentioning and this is noteworthy because remember
for Ramadan are there doing dry fasting meaning they can splash their faces with
water but they can’t consume any so they might actually be slightly dehydrated
and even then the majority of the studies show that there really isn’t
anything a significant difference worth mentioning another study looked at 18
males who were resistance training and there were 18 of them and they divided
it into two groups a one we’re doing regular eating pattern they were both
both groups were doing three days per week of resistance training and then the
fasted group were doing four days per week where they would eat their calories
in a four hour feeding window now this was more for the research purposes of
body composition but what they actually found is that in terms of the strength
adaptations over the course of the study they remained pretty similar between
both groups despite one switching up their male timing and exercising in a
fasted state now when you look at studies meta analyses that look at body
composition over the long term when you compare someone doing fasting and
somebody doing frequent meals overall as long as calories and protein and control
for the body turns out to kind of come out the same with the same ratio of fat
lean body mass um so overall as long as you’re hitting your calories and your
protein your body composition is generally gonna be the same but if
you’re doing very very very glycolytic workouts meaning you’re like intensely
bodybuilding training for an hour or two and you’re really focusing on that 4 to
10 rep range in your training really hard then there’s always a risk of
muscle loss because like I said before especially with a prolonged fast your
body is going to need more glucose at some point right and that is gonna come
from your own muscle but this does not happen as easily as many people think
and it seems that when you consume enough calories and protein this
potential muscle loss is overall mitigated in the long term in terms of
what your body ends up looking like and there are some benefits to faster
training for example after you’re done with faster training you’re going to
have increased insulin sensitivity and there also may be some benefits with
faster training for fat loss in particular those really stubborn areas
of fat loss that that are really hard to get
I’ve made another video talking about that in depth and going over the
research on that in depth so you can check that out over all the evidence
that that says that you should have a bit of protein 60 minutes 90 minutes
before a workout maybe with some carbohydrates full of glucose it’s
pretty strong in terms of its showing it increases protein synthesis and muscle
of recovery so obviously there’s nothing wrong with having a pre-workout meal and
neither is there with having a post-workout meal but the point is that
you don’t really have to overthink this as much if you prefer training in a
fasted state if you find that it helps you lose fat better if that works for
you then just worry about your what you’re eating for the entire day and
then just forget about the rest but if you’re really doing those glycolytic
workouts you may want to take some precautions and take some branched chain
amino acids that have the amino acids valine isoleucine and the really
important one for protein synthesis leucine right and this isn’t really
gonna have that many calories and it’s not necessarily gonna break your fast
because you’re gonna be working out and you’re only gonna be getting 60 calories
max with 10 grams of branched chain amino acids but if you’re worried about
that breaking your fast you can take some hnb some B hydroxy B methyl
butyrate this doesn’t spike insulin as much and
it’s a metabolite of the leucine so it helps with preventing muscle catabolism
but at the same time it doesn’t really spike insulin just some info there for
you but I’ve made a completely separate video on branched chain amino acids in
hmb if you want to check that out now besides faster training potentially
having some advantages for you know insulin sensitivity and also fat loss
potentially there are also some benefits for mitochondria so mitochondria are the
powerhouse plants of the cells where we get our energy ATP adenosine
triphosphate this is something that creatine increases you’re probably heard
of that this is basically a fuel source for our muscles for our brain so fasting
actually works on triggering a gene that has a lot to do with longevity it’s
called SIRT – one right sirt1 is important for longevity it regulates
mitochondrial energy and it also helps to up regulate mitochondrial biogenesis
which is basically the production of new mitochondria a greater mitochondrial
density is going to help you train faster and longer so if if you’re able
to increase the amount of monochromatic well density you have which fasting
helps whereas with exercise then that may in the long term lead to you having
better workouts more energy so something fasting also increases as Nour Panera
n– and this is considered a catecholamine and this has a lot to do
with the reasons why fasting may actually increase fat loss more so than
fossa than exercising in a Fed state um but no brunelfran may actually give you
more energy after you fast for like 15 hours you
start to feel really good you get a lot of energy you’re very alert and that’s
because fasting is a stress on the body so it gives rise to certain
neurotransmitters catecholamines then make you feel a certain way in response
to that stress you’ll be really sharp you have energy motivation you feel
really really energetic it’s very paradoxical because you’ve been
abstaining from food and what we thought our whole life that you need food in
order to fuel yourself for energy but it’s quite the opposite when you do
fasting right so catecholamines like epinephrine and norepinephrine to help
to increase glucose available available to give us energy actually increase
muscle contraction rate and they also help to increase force production this
may be one reason why you actually have more energy and it kind of compensates
for the energy that you would get from having a meal before a workout no like I
said there’s nothing inherently wrong with having pre-workout nutrition a
perfect snack is gonna be banana a sweet potato maybe with a bit of probiotic
yogurt and maybe a little bit of steak right that’s a really good pre-workout
meal to have maybe some oats maybe some rice 60 to 90 minutes before a workout
and again if you’re doing bodybuilding workouts and that helps you and it gives
you more energy and it helps you train hard especially if you’re trying to put
on a bit of weight and you’re trying to have extra calories then there’s
absolutely nothing wrong with that and for a lot of people it’s gonna be to
your advantage to do that but for those of you who prefer to Train fasted for
whatever reason whether you just feel more energetic because those potential
increases in mitochondrial biogenesis or norepinephrine we just enjoy training in
a fasted state then you don’t have to worry about your performance decreasing
but at the beginning when your body is in use to it it’s important to give
yourself a few weeks just to acclimate to that change so that the difference in
performance isn’t really going to be geological for the majority of people
who aren’t doing anything too ridiculous if you’re just an average guy you just
doing some weight lifting for 30 40 minutes an hour you know doing anything
too ridiculous um then the the change and the the
reason for you feeling potentially a bit weaker is just psychological you know
for me for example I’ve trained fasted for years and I find that if I consume
some food before a workout now if I randomly do that every few weeks I feel
a weaker because I’ve just ECLA made it to training in a fasted state so we
really are animals of habit so whatever you do for a long time you’ll a climate
to and that will become your sort of baseline that you work off of so to
conclude if you’re well hydrated if you’re eating enough food and protein in
general day to day foster training is really probably not going to negatively
impact your training um but if you’re doing very ridiculous glycolytic heavy
training then you may want to potentially supplement with BCA’s or hnb
before a workout again there’s nothing wrong with a pre-workout meal and this
may be advantageous and better for a lot of people so if you want to have a good
pre-workout meal choose a meal that’s um quite high in glucose right so your
muscles can use that and it has a bit of protein fat is kind of neutral and it’s
affects pre-workout and it’s not gonna have the the best or the worst effect
just have a little fat if you want but focus on getting a lot of carbs and
protein a pre and post workout or if you’re fasting before your workout focus
on getting some good quality protein and carbohydrates after your workout doesn’t
have to be directly after as well um but within an hour to is probably gonna be a
good idea if you want to maximize protein synthesis so again it all
depends on your goals and what you’re trying to accomplish but basically don’t
overthink it just eat enough food for the day eat enough protein for the day
and then train and whatever fashion suits you and you can see yourself doing
for the longest period of time or train in a way that suits your immediate goals
because that’s all that matters right all that matters is what you’re trying
to accomplish not what the majority of people are doing what you are trying to
accomplish and what best suits your goals and desires so thank you for
watching leave your comments down below and let me know what videos you want to
see from me in the future alright peace out and apologies for the sweat
so where I’m dripping everywhere are guys peace out

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  • Reply OGAesthetics April 5, 2018 at 6:42 pm

    what about the energy used for digesting food being used for performance in a fasted state? not enough for any significant difference? 🙂 great video bro

  • Reply Jul Mar April 5, 2018 at 6:53 pm

    Nice timing and good vid bro. Today was first time in weeks i ve had something to eat before my workout. . And guess what, my performance quality did not increase.. Also I feel way better when I train fasted. Cheers

  • Reply Joe Rutten April 5, 2018 at 6:54 pm

    Hey Phillip, I want to thank you since i found your channel and got more into healthy eating, intermittent fasting and exercise I started march a month ago and went from 341pounds to 321pounds and i feel great. Started crossfit last week so im looking forward to this video because my classes are in my fasting window. thanks again!!

  • Reply Triple Point April 5, 2018 at 7:40 pm

    Haven't watched the video yet, but let me say. I have to train fasted. I get such a better workout it is incomparable.

    Edit: Great video, very informative. I did IF 16:8 for about a year and I recently switched to OMAD. I definitely feel sharper and more explosive in the gym. What i love about OMAD is the resistance you build to being hungry. Having to wait 10 hrs after getting up to eat certainly helps build a long term gratification relationship with food.

    Every day I eat a meat/tofu veggie stir fry along with a 70oz smoothie. Its about 2800-3500 cals.

  • Reply Adrian Rodriguez April 5, 2018 at 8:25 pm

    I'm trying fasted training these days and it's going pretty well.I've been feeling tired in isolations exercises, like curls, but with compound exercises it's completely the opposite I feel like a super human !! ….I'd like to see videos about green tea/coffee, yerba mate (of course), adaptogenic herbs and nootropics.
    Greetings from Argentina!!

  • Reply Arthur Galeazzi April 5, 2018 at 8:38 pm

    Me and kinobody are living proof that training fasted doesnt cause muscle loss at all. Dude you should see some Dr Berg videos and study a bit. Muscle loss is almost impossible if you train and reach your calories/macros at the end of the day. Ppl who lose muscle (90%) traim like shit, eat like shit or lie to themselves….

  • Reply Call 911 For Cookies April 5, 2018 at 8:43 pm

    I actually find that eating while working out helps quite a bit. I tried it today and basically I ate 1 banana (small bites in-between sets) and it works really well cuz you dont feel full, yet you get tons of energy.

  • Reply Connor Mac April 5, 2018 at 10:30 pm

    I was under the impression that once your sugar reserves were used up then your body would start metabolizing the ketones from fat reserves , sparing any muscle loss. Somewhere I am amiss in my thinking here. Ha!

  • Reply Cameron O April 5, 2018 at 11:22 pm

    Love your channel man! Keep it up!

  • Reply QuenSanto April 6, 2018 at 4:45 am

    I was on intermitent fasting for four months. It worked pretty well for losing fat and gaining a bit of muscle. I didn't feel the mental clarity or energy that many people preach about. Suddenly I got a diarrhea that lasted more than a week. Fasting killed my gut flora!! 🙁

  • Reply Alessandra Farias April 6, 2018 at 9:15 pm

    if you take bcaas autophagy is not gonna happen

  • Reply HateJethro April 11, 2018 at 2:19 am

    I found out if i eat rice just about 5 hours before exercise.. I become more explosive for a limited time…
    Training fasted is really more appropriate for endurance based activities like steady state cardio..

  • Reply Jose Montoya November 6, 2018 at 8:37 pm

    Hey Phillip, appreciate the quality of information you put in your videos. I just wanted to ask where do you get your research from, like physiology books, articles, etc. I'm a med student and am really pationate about these topics. Keep up the good work.

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