Before you start exercising while fasting, please speak with your doctor or any other health professional to help choose the right option for you.
There have been several debates about exercising on an empty stomach. Is it better or worse to perform some exercises on an empty stomach? While many people believe that it is not proper, scientists have proven this to be a myth. Different people have different body structures and telling someone when to perform some exercises is like telling them which diet they should eat.
However, in contrast to the popular belief, research suggests that not eating a meal will not make you fat, eating smaller meals all through the day will not speed up your body metabolism, and performing exercises on an empty stomach (or in a fasted state) will not cancel out a workout. However, it may be more beneficial to exercise in a fasted state.
Fasted State Exercising for Bodybuilders
There is no much research when it comes to building muscles by bodybuilders in a fasted state. There are many write-ups by many bloggers concerning different magical ways you can achieve your training goals. For example, many experts claim that there is a higher probability of growing more growth hormone (GH) when you perform training when fasting. In case you don’t know, growth hormone is that hormone that promotes growth for the muscle, bones, and collagen. Sleep, exercise, and fasting are some of the activities that promote the release of growth hormone. This means that if you focus on these three, you will boost the production of this hormone.
Unfortunately, the release of this hormone during fasting is known to have an anabolic effect on the body. This is because the body will be trying to alleviate the catabolic effect of not eating while fasting. Also, exercising while fasting provides a more catabolic effect on the body.
Fasted State Exercising for Average Exercise
Being in a fasted state while performing the average exercise will not hurt your performance. These low-intensity activities are those activities that have an exertion or action level below 50% of maximum aerobic capacity. According to different studies, it has been shown that increasing your workout intensity while fasting can decrease performance; no matter the number of carbs you are consuming.
Above all, as an endurance athlete, it is better to include both fed training and fasted state in your training regimen. It is not advisable to perform recovery workouts when fasting. This is because they involve giving your metabolism and your body a break. However, as an endurance athlete who is performing more than 90-minutes strikes, you don’t need fasting.
Fasted State Exercising for Endurance Athletes
Performing training while fasting is the best way to boost oxidative capacity in the world of endurance sport. Even though there are benefits of fasting to the body (like the decrease of glycogen turnover and an increase in fat burning both in humans and in rats), its effects in endurance training are somewhat sparse.
However, in a study in 2008, there is decreased glycogen in people performing fasted-state training with no change in fat oxidation. Above all, there are no current benefits of endurance athletes performing fasted state training.
Benefits of Exercising While Fasting
1. Improved insulin sensitivity
After eating, our body releases the insulin hormone, which will help in the absorption of nutrients from the food we eat. This hormone then takes out sugar from the bloodstream and directs them to different parts of the body, including fat cells, muscles, and liver for use at a later time. However, we may boost our resistant to insulin’s effects when we overeat.
This will lead to poor insulin sensitivity and later increase our chance of getting cancer and heart disease. This also makes it harder to burn fat. Fasting more regularly (eating less frequently) will help to resolve this issue. This way, we will become more sensitive to insulin, boost blood flow to muscles, and increase fat oxidation.
2. Promote Fat Loss and Muscle Gain
This loss of fat and increase in muscle gain are all linked to the growth hormone (GH). GH is a hormone in the body that helps in the production of muscle tissue. It helps in the fat burning process, bone quality improvement, longevity, and general physical function. Fasting is one of the ways we can use to boost the growth of GH in addition to proper sleep and regular weight training.
According to a study, the production of growth hormone is increased by 2,000% in men and 1,300% in women following a 24-hour fasting period. Fasting also has an effect on the growth of testosterone in males and boosting libido in both men and women. It helps to reduce heart problems, and it improves energy levels.
These are just a few of the Many Benefits of Fasting. Join the Miracle Fast Journey and start enjoying a couple or more of these benefits today!