Episode 307 - Boost Your Gains: To Feast or Fast Before a Workout?

Get Lean Eat Clean

English - November 21, 2023 12:00 - 12 minutes - 11.7 MB - ★★★★★ - 45 ratings
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Previous Episode: Episode 306 - Interview with Reed Davis: Metabolic Chaos, Functional Lab Screenings and Choosing the Right Diet!

Next Episode: Episode 308 - Rebroadcast: Interview with Dr. Ben Bikman: Importance of Controlling Insulin for Fat Loss, How to Break a Fast, and Quit Eating Chicken!!

This week I discuss a study comparing the effects of strength and hypertrophy of a fasted workout vs a fed workout.

Forty men were randomly allocated to 2 matched groups: 20 practicing whole-body resistance training in the late afternoon in a fasted state and 20 training in the late evening in a fed state (FED). Both groups performed 4 days per week of whole-body resistance training (∼75%-85% 1-repetition maximum, 12 repetitions/3-4 sets). Both groups consumed the same total macronutrient intakes as well.

Conclusion: The fed training group gained significantly more squat and deadlift strength. Bench press gains didn’t significantly differ between groups.

Fasted group reported their workouts required more effort. If you are looking for that extra edge in your workouts it might make sense to have a pre workout meal!

What should you eat?

1 gram/kg of body weight from a lower glycemic carb source plus a serving of fruit0.5 g/kg of body weight for protein0-20g of fat (depending how close the workout is to meal) Dietary fat slows digestion downMeals eaten closer to workout should contain less fatMeals eaten farther away from workout should contain more fat1-2 hours before workout Lower calorie meal and fast digesting closer to workoutHigher calorie meal and slower digesting farther from workout

Example:

175 lbs or 80kg male 1.5 hours before80 grams of carbs40 grams of protein10-15 grams of fat600 calories approx

So give it a try and see how your workouts feel! If you have any questions feel free to email me at [email protected].

Have a great day!

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LMNT:

A tasty electrolyte drink mix that is formulated to help anyone with

their electrolyte needs and is perfectly suited to folks fasting or