"You should always eat something before exercising
so your body has enough fuel to power through
Okay so.. I have been experimenting with fasting and fueling before my
workouts and after my little mini research project involving me,
myself, an empty stomach, and food..
I support Jillian Michaels in that
"starving yourself before a workout can actually
be detrimental to your body"
FIRST AND FOREMOST:
My opinions are based on my own beliefs and
trials of fasting and fueling before a workout
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EDUCATION TIME
What is Fasted Cardio?
Cardio performed when your body is in a "fasted" state, when
your stomach is EMPTY, like absolutely finished
digesting and processing (and has been finished for a while).
For those that are visual learners--
You would perform this right after your 8 hours of sleeping/fasting
NOT between meals when your stomach feels empty.
This is why fasted cardio is usually performed immediately after
waking up / before chowing on some b-fast.
Fat Cells have TWO types of receptors:
BETA ALPHA
speed up Fat Mobilization (good) hinder Fat Mobilization (bad)
"Stubborn Fat" areas have more ALPHA than BETA receptors
These areas (ex: thighs, lower back) will appear colder than others
because of the lack of blood flow.
Less Blood Flow
less chance for fat fighting chemicals (catecholamines)
to reach stubborn fat cells
Slower Fat Loss
To put it more simply:
Lean Body Parts = More Beta Receptors
What does this have
to do with fasted cardio?
Blood flow in the abdominal region is increased when you're in
a fasted state, resulting in fat burning mobilization because
the catecholamines can now catch the
pesky love-handle fat cells!
There's a TON of debate whether fasted cardio
actually works or not.. after reading many many articles and research
studies, I have learned that… everyone has the right to their own opinion : ) that's it.
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NOW..
FASTED WEIGHTLIFTING
for me, lifting involves lots of energy and strength.
[[ When I train cardio in a fasted state, I do not need much
strength. Just some endurance and momentum to keep me going
will do the job. ]]
I have noticed SIGNIFICANT differences between days
I lift in a fasted state versus lifting with pre-workout nutrition.
Lifting in a fasted state leaves me:
- weak with usually a decrease in reps and weight
- fatigued and dizzy resulting in less energy
- a less effective workout in general
"Optimizing your workout nutrition improves
your workouts, repairs your muscles,
and builds or maintains muscle mass efficiently"
What is needed for an effective
Pre-Workout meal?
Before you maintain ya gains,
make sure you have some
Carbs and Protein in your system.
Your Carb Source Should Be:
Low- Glycemic Carbs
Carbs:
- will give you the energy to power
through an intense workout
- Should be at least 75% of your pre-workout snack
Low GI carbs:
- release sugar into the blood stream more slowly
- The speed of release allows a longer lasting energy boost
*High GI and fast-digesting carbs
are not recommended because they will give you
a small boost of energy and burn out quickly*
PROTEIN
Building a lean body requires protein for tissue repair during the process
The more intense the workout = the more protein you will need
- Protein delivers Amino Acids to the muscle to help in the
protein synthesis process of repair your muscles tissues
Your Protein Source Should/Could Be:
- Fast Digesting
- Meat (chicken, fish, etc.)
-Powder (Whey Isolate)
- Protein Shake
- Cottage Cheese
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MY PREWORKOUT MEALS TODAY:
2 Hours Before
Meal 1:
Oats
(fiber & slow digesting carb = extended energy)
Banana
(carbs and potassium to prevent cramps)
1 Scoop Protein
(muscle repair/protection & amino acid delivery)
30-60 Minutes Before
Roasted Chickpeas with Cinnamon
(low GI carb)
Clementine
(fast-digesting carb/sugar/Vitamin C & electrolytes to prevent cramps)
(Improved and Long Lasting Energy / Beta Alanine / Creatine/ Caffine)
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PRE-WORKOUT
MEAL EXAMPLES:
Protein Shake: 20g Fast-Digesting Protein (Whey Isolate) and some type of carb (berries, banana, oatmeal). Avoid excessive nut butters
Veggie Omelet and Fruit: Eggs for protein. Fruit & Veggies for carb energy.
Meat, Sweet Potato, Broccoli: Protein, Carbs, Nutrients all in one!
Low Fat Cottage Cheese & Fruit: Cottage cheese is a great source of protein. Fruit has fast digesting carbs with natural sugars for a boost of energy
