Having talked about the concept of Intermittent Fasting (IF) last week, I would like to move on to a related topic to answer the question: “Should I eat before I workout?” I will not give you a definitive yes or no answer, but let me tell you the reasons why I personally don’t.
A lot of studies have found that training or working out in a fasted state is a marvelous way to build lean mass and boost insulin sensitivity, not just because of the cascade of hormonal changes throughout the body that enables it to maximize your muscle building and fat burning potential, but also because it makes the body more efficient in absorbing the post-workout meal. This is also the reason why one must eat smart after a workout, because what you take in is crucial for your body. This is where recovery drinks and high protein food are of utmost importance. For those who do endurance training, don’t forget the carbs. They’re not the enemy; never have been.
Endurance training while fasted is beneficial for it can make the body better at using its energy stores. When you’re used to running on empty, it will also significantly improve the quality your workouts or races once you do these in a fed state. In other words, when your body gets used to exerting itself without any fuel, once it does have food in its system, its performance will peak even better. One study has found that aerobic training while in a fasted state leads to reductions in both body weight and body fat, while a fed workout only decreases weight.
Some studies also show that a fasted exercise is somewhat like a “fountain of youth.” According to mercola.com, exercise and fasting together also yield oxidative stress, which benefits your muscles all the main determinants of muscle aging are counteracted. When exercise and fasting are combined, they trigger the mechanism that recycles and rejuvenates your brain and muscle tissues. It also keeps your brain, neuro-motors and muscle fibers biologically young. Basically, a combination of IF with intense exercise goes beyond just burning fat and losing weight, as it helps turn back the biological clock in your muscle and brain, boosts your growth hormone, improves your body composition, boosts your cognitive function, boosts testosterone and prevents depression.
Please take note though that IF does not mean you are supposed to binge when it’s feeding time, or that you should pig out after the workout. It is important to eat smart. Others go extreme and go on starvation then pig out after. That is not what IF is about.
There are days though when I really cannot function unless I eat, so I take a bite of something before working out and that’s okay. Some fasted workouts may give you an impaired performance so it is still important to listen to your body. I only resort to eating if I feel a bit dizzy or that I really can’t throw a punch (for Muay Thai) unless I take something. There’s nothing wrong with that either. Even if you only do fasted workouts occasionally, it can still reap a lot of benefits.
For those who want to try working out while in a fasted state, here’s a tip: you may drink black coffee or plain tea. Anything that is calorie-free won’t count as breaking the fast, and a caffeine boost won’t hurt. That’s actually what I do everyday. (I’m very big on coffee.) You may feel a bit uncomfortable at first, so perhaps you may try it for a week. But if you feel that it really won’t work for you, no need to force it; the most important thing is that you tried. IF is not the end all, be all to fat loss, it’s just one of the many options out there. It’s just that this has been the one proven to be the most effective so far. At the end of the day, it’s your body, and it’s your body that you should be listening to, not anyone else. It’s important to push yourself but equally important is to know your limits.
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