Fasting and strength training

Regarding fasting and strength training, Andrew Huberman and Andy Galpin provide insights into how fasting can impact performance and muscle gain.

1. Training Fasted: Andrew Huberman prefers to train fasted, especially in the morning, consuming fluid, and caffeine before workouts. He notes ingesting carbohydrates the night before to ensure glycogen stores are replenished for effective training outcomes 1 2.

2. Fasted Training Performance: Andy Galpin explains that while it's possible to train fasted, especially if you have sufficient glycogen stores from previous meals, it might not be optimal for high-intensity or long-duration exercises. He emphasizes the importance of evaluating whether fasting improves performance or just maintains it 3 4.

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     1

     Training Fasted vs Fed

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     2

     Training in a Fasted State

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     3

     Fasting and Performance

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     4

     Rep Cadence Insights

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     5

     Fasted vs. Fed Training

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     6

     Strength Training Insights

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3. Muscle Gain: When considering intermittent fasting combined with keto for muscle gain, Andy Galpin notes there's limited scientific evidence. However, ensuring adequate protein intake is vital for muscle maintenance and growth while fasting 3.

4. Individual Preferences: Personalizing your approach is crucial. Some individuals may excel in fasted states, while others might perform better when fed. Experimenting with different approaches and adjusting according to your body's response is recommended 5.

5. Caloric Needs: Particularly for women, fasting might not be suitable due to higher baseline calorie requirements and potential endocrine disruptions. Ingesting some form of protein pre-training can be beneficial, especially for preserving performance and avoiding metabolic stress 6.

By understanding and adapting these principles, you can find the best approach to integrate fasting with strength training based on your individual needs and goals.