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

Get Lean Eat Clean

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 fruit
• 0.5 g/kg of body weight for protein
• 0-20g of fat (depending how close the workout is to meal)
• Dietary fat slows digestion down
• Meals eaten closer to workout should contain less fat
• Meals eaten farther away from workout should contain more fat
• 1-2 hours before workout
• Lower calorie meal and fast digesting closer to workout
• Higher calorie meal and slower digesting farther from workout

Example:

• 175 lbs or 80kg male
• 1.5 hours before
• 80 grams of carbs
• 40 grams of protein
• 10-15 grams of fat
• 600 calories approx

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

Have a great day!

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