Fasting and strength training

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

  1. Training Fasted: 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: 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.

    Fasted Training

    Andrew shares his personal preference for training fasted and how he optimizes his nutrition to support his training goals. He emphasizes the importance of finding what works best for each individual's body and goals.
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    Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
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  3. Muscle Gain: When considering intermittent fasting combined with keto for muscle gain, 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.

RELATED QUESTIONS

How does fasting affect exercise performance?

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Fasting can have various effects on exercise performance depending on the duration and intensity of the workout, as well as individual differences.

  1. Fat Oxidation: When exercising fasted, you may burn more fat after moderate-intensity exercise lasting about 90 minutes. This effect occurs because, at that duration, if you have not eaten before exercise, your body shifts to burning more fat for fuel rather than carbohydrates 1.

  2. Intensity and Duration: For high-intensity activities, fasting might not be optimal as it can limit your ability to reach and sustain high exertion levels. However, for moderate to low-intensity exercises, fasting can increase fat oxidation, but the overall performance might differ. Effective training requires enough energy, and eating before training can sometimes be necessary 2.

  3. Women's vs. Men's Responses: Women generally have higher baseline caloric needs than men due to hormonal differences, which can make fasting before exercise less suitable. Women might need to consume some protein or carbohydrates to maintain performance and avoid endocrine dysfunction 3.

    Fasted Exercise Benefits

    Engaging in 90 minutes of moderate intensity exercise while fasted can significantly enhance fat oxidation compared to exercising after eating. If you want to maximize fat burning during prolonged activities like hiking or running, consider fasting beforehand. This insight could reshape how you approach your workout routines for better results.
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    How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21
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  4. Metabolic Flexibility: Fasting workouts can stress the body, increasing cortisol levels, and may not allow for sufficient recovery hormone responses like growth hormone and testosterone 4. Workout performance and recovery can indicate how well your body utilizes different fuel sources, which can be evaluated by objectively comparing performance in fasted and fed states 5.

  5. Exercise Performance: Though you can fast before lower-intensity or shorter workouts without a significant drop in performance, for long-duration and high-intensity activities, your body may require the energy that comes from pre-exercise nutrition. Personal preference and response to fasting can guide your approach, with more individualized strategies being beneficial 6.

In summary, while fasting can increase fat oxidation, its impact on exercise performance varies, and maintaining optimal energy levels for high performance is essential. Always consider your own body's responses and consult appropriate guidelines for balanced nutrition strategies.

RELATED QUESTIONS

What are some recommendations for fasting and exercise?

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Here are some recommendations for combining fasting with exercise:

  1. Moderate Intensity & Duration: If you engage in moderate-intensity exercise (like Zone 2 cardio) for around 90 minutes, you will start to burn more fat if you have been fasting for at least three hours beforehand. Eating shortly before such exercise can reduce fat oxidation during the workout 1.

  2. Fat & Glycogen Utilization: You can burn more body fat per unit of time if you exercise in a fasted state. Intense exercise for 20-60 minutes followed by steady-state cardio can optimize fat burning. Ensure that your glycogen stores are topped off the night before if you are training fasted in the morning 2 3.

    Fasted Exercise Benefits

    Engaging in 90 minutes of moderate intensity exercise while fasted can significantly enhance fat oxidation compared to exercising after eating. If you want to maximize fat burning during prolonged activities like hiking or running, consider fasting beforehand. This insight could reshape how you approach your workout routines for better results.
    Huberman Lab
    How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21
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  3. Feeding Windows: For those doing intermittent fasting, maintaining a feeding window of 8-9 hours can help with calorie restriction and gastrointestinal health. However, it might not be suitable for older individuals or those seeking to build muscle due to the need for frequent protein intake to support muscle synthesis 4.

  4. Impact on Hunger: Different exercise intensities can influence hunger differently. Some types of exercise might suppress appetite temporarily, whereas others could increase it. You should monitor your own responses to different exercise types and adjust your fasting and eating schedules accordingly 5.

  5. Caffeine and Fasted Exercise: Using caffeine before fasted exercise can enhance alertness and performance. Be mindful of the timing of caffeine intake to avoid sleep disruptions, and ensure you stay hydrated 3.

  6. Stress and Hormone Balance: Fasting can elevate cortisol and epinephrine levels, which might be beneficial for alertness and energy. However, balancing these stress hormones is crucial to avoid chronic stress. Eating carbs can help blunt cortisol and epinephrine spikes 6.

In summary, adapt your fasting and exercise strategies based on personal fitness goals, exercise intensity, and individual responses. Ensure proper hydration and glycogen levels, especially for higher intensity or longer duration exercises.

RELATED QUESTIONS

Intermittent fasting and muscle building

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When it comes to intermittent fasting and muscle building, several key recommendations emerge from the insights shared by and experts on the :

  1. Early Protein Intake:

    • Consuming protein early in the day supports muscle maintenance and hypertrophy. This is due to enhanced protein synthesis facilitated by clock genes like BMAL, which are more active early in the day 1.
    • It's beneficial to ingest protein before 10:00 AM to maximize muscle growth 1.

  2. Protein Distribution:

    • For maintaining lean body mass, aim to get two to three high-quality protein meals within your feeding window. This approach is effective even when following a 16:8 intermittent fasting protocol 2.
    • Extreme fasting formats, like alternate-day fasting or one-meal-a-day schedules, may negatively affect lean body mass. Resistance training helps mitigate these effects 2.

  3. Caloric and Nutrient Adequacy:

    • Ensure sufficient total protein intake across your feeding window. Consuming 30-50 grams of protein per meal is recommended to support muscle synthesis and maintenance 3.

      Early Feeding for Muscle Growth

      Andrew discusses a recent study that shows how early feeding can support muscle growth and maintenance. The study found that protein synthesis is enhanced early in the day due to the expression of the BMAL gene, making it beneficial to ingest protein before 10:00 AM if muscle hypertrophy is the main interest.
      Huberman Lab
      Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41
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    • Athletes need to refuel properly, especially if they perform high-intensity or prolonged exercise. Consuming adequate calories and nutrients from the previous day can help sustain performance during fasted workouts 4.

  4. Feeding Timing Relative to Exercise:

    • You can train in a fasted state but aim to refuel with protein within a few hours post-exercise to support recovery and muscle growth 5.
    • Resistance training can be performed at any time, but protein ingestion early in the day still favors hypertrophy regardless of when the exercise occurs 6.

  5. Practical Considerations:

    • For individuals who are not as rigid with meal timing, intermittent fasting provides a flexible structure while still allowing muscle-building benefits. Finding a consistent and manageable eating pattern is crucial for long-term adherence and results 5.

These strategies ensure that you can effectively build and maintain muscle while reaping the benefits of intermittent fasting. Adjustments should be tailored to individual goals, exercise routines, and lifestyle preferences.

RELATED QUESTIONS

What are specific training tips for intermittent fasting?

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When combining intermittent fasting with muscle building, and other experts from the provide several key training tips:

  1. Train Fasted or Fed:

    • It’s possible to train fasted and still perform well, provided you ate adequately the day before, ensuring your glycogen stores are topped off 1 2. However, most high-intensity or extended-duration workouts may require some caloric intake to maintain performance.

  2. Early Protein Intake:

    • Ingesting protein early in the day supports muscle maintenance and growth due to enhanced protein synthesis facilitated by clock genes like BMAL 3 4. Aim to consume protein before 10:00 AM if muscle hypertrophy is a priority.

      Fasted Training

      Andrew shares his personal preference for training fasted and how he optimizes his nutrition to support his training goals. He emphasizes the importance of finding what works best for each individual's body and goals.
      Huberman Lab
      Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
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  3. Post-Workout Nutrition:

    • Refuel with protein soon after your workout to aid recovery and muscle building. This is crucial, especially if you train fasted 1. Eating some starch (carbs) and protein post-workout can help replenish glycogen and stimulate muscle repair 5.

  4. Carbohydrate Intake:

    • For those doing significant resistance training or high-intensity workouts, incorporating carbohydrates the night before can help sustain performance during morning fasted workouts 1.

  5. Nutrient Distribution:

    • Ensure you consume two to three high-quality protein meals within your feeding window to support muscle synthesis. This can be effective even with a 16:8 intermittent fasting schedule 6.

  6. Hydration and Electrolytes:

    • Maintaining adequate hydration and electrolyte balance, especially sodium, is essential during fasting to avoid lightheadedness and maintain physical performance 5.

By incorporating these strategies, you can successfully integrate intermittent fasting with a muscle-building regimen. Adjust based on personal preferences, goals, and recovery needs.

RELATED QUESTIONS

How to maintain muscle while fasting?

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To maintain muscle while fasting, and Dr. Layne Norton provide several insights from the :

  1. Early Protein Intake:

    • Consuming protein early in the day can support muscle tissue maintenance and growth. This is due to enhanced protein synthesis facilitated by the clock gene BMAL 1 2. Dr. Huberman recommends ingesting protein before 10 AM for optimal results.

  2. Adequate Protein Distribution:

    • During an 8-hour feeding window (such as in a 16:8 intermittent fasting schedule), aim to consume at least three high-quality protein meals to get the majority of benefits for muscle maintenance 3.

      Early Feeding for Muscle Growth

      Andrew discusses a recent study that shows how early feeding can support muscle growth and maintenance. The study found that protein synthesis is enhanced early in the day due to the expression of the BMAL gene, making it beneficial to ingest protein before 10:00 AM if muscle hypertrophy is the main interest.
      Huberman Lab
      Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41
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  3. Resistance Training:

    • Engaging in resistance training during the feeding window is crucial. This practice helps mitigate the negative effects on lean body mass that more extreme fasting methods, like alternate-day fasting, might cause 3.

  4. Protein Timing:

    • Including small protein-rich meals spread throughout the day can be beneficial. For instance, consuming a high amount of protein in the first meal of the day supports muscle protein synthesis for a couple of hours and maintains it throughout the day 4.

  5. Hydration and Electrolytes:

    • Maintaining hydration and ensuring adequate electrolyte intake is essential to support overall health and performance during fasting periods 5.

  6. Manageable Feeding Windows:

    • Establish a feeding window that you can consistently manage within your daily life. This consistency helps ensure you obtain adequate nutrition and maintain muscle 5.

By following these guidelines, you can effectively maintain muscle while incorporating intermittent fasting. Adjust the details based on your personal preferences, training intensity, and specific goals.

RELATED QUESTIONS

What are the best protein sources?

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The best protein sources, according to , , and , include a variety of both animal-based and plant-based options:

Animal-Based Proteins

  1. Eggs: High in essential amino acids, making them excellent for muscle health.
  2. Whey Protein: Contains beneficial components like alpha-lactalbumin and lactoferrin; high bioavailability makes it great for muscle synthesis.
  3. Beef and Poultry: Similar amino acid composition to human muscle, making them highly beneficial for muscle health.
  4. Heart and Other Organ Meats: Nutrient-rich and a good protein source, with additional benefits like high CoQ10 content 1 2.

Plant-Based Proteins

  1. Soy Protein: Complete protein with a PDCAAS of 1, making it one of the best plant-based options. It doesn't significantly impact testosterone or estrogen levels when used in moderation.
  2. Rice and Pea Protein Blends: Suitable for vegans and vegetarians, these blends can provide a balanced amino acid profile.
  3. Potato Protein Isolate: Similar essential amino acid content to whey, although less common and harder to find 3 4.

    Protein Sources

    Andrew and Gabrielle discuss the importance of quality protein sources for muscle health and body fat reduction. Animal-based proteins like eggs, whey, beef, and poultry provide essential amino acids in ratios beneficial for skeletal muscle health. Plant-based proteins can also be sufficient if the total caloric intake is high enough, highlighting the shift towards a more plant-based diet in America.
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    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
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Plant-based proteins, while effective, may require higher total caloric intake to match the amino acid profile of animal-based proteins. For vegans and vegetarians, combining different plant proteins can also help achieve a complete amino acid profile 1 3.

These diverse options provide the necessary nutrients to support muscle maintenance and overall health, making it easier to tailor a diet to individual preferences and dietary restrictions.

RELATED QUESTIONS

What are the top plant-based protein sources?

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Top plant-based protein sources discussed by and on the include:

  1. Soy Protein: Complete protein with a PDCAAS of 1. If used in moderation, it doesn't seem to affect testosterone or estrogen levels 1.

  2. Rice and Pea Protein Blends: These are effective for providing a balanced amino acid profile, especially useful for a plant-based diet 1 2.

  3. Potato Protein Isolate: Similar essential amino acid content to whey protein, though harder to find 1.

  4. Corn Protein: High in leucine, an essential amino acid for muscle protein synthesis. It's effective when isolated and used in combination with other plant-based proteins 3.

    Vegan Protein Insights

    Layne discusses the amino acid profile of various vegan protein sources, highlighting soy as a complete protein with minimal effects on testosterone levels when consumed moderately. He also mentions the promising potential of potato protein isolate and the emerging production of non-animal whey protein. Additionally, he emphasizes the importance of leucine content in muscle protein synthesis, noting that certain plant-based proteins may not stimulate muscle growth as effectively as animal-based options.
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    Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
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  5. Quinoa: While not the most efficient in terms of protein concentration, it can still contribute to a plant-based protein intake while also providing beneficial carbohydrates 2.

These options ensure that individuals on a plant-based diet can achieve sufficient protein intake for muscle health and overall nutrition with careful planning.

RELATED QUESTIONS