Training and fasting

Many people who train in the morning don’t eat a meal before their session.

For most people, this isn’t about training in a fasted state for any particular reason - it’s about not wanting to get up earlier to consume a meal or not wanting it sitting in their stomach while they are exercising hard.

If we could put these people into a fed state, without needing to get up earlier or have food sitting in their stomach whilst training, it’s likely their performance would improve.

However, absolute performance is not the primary focus for more general population clients - finding an approach to staying fit and healthy that integrates into their lifestyle is much more important than bench pressing an extra 3%.

The impact on training is an important consideration for anyone looking at implementing a fasting protocol.

If you’re done and dusted in the gym by 7am, waiting until 12pm for your first meal might be a challenge.

Likewise, it probably wouldn’t be a great idea to start training at 10:30am.

Training during the feeding window is a good way to incorporate fasting without compromising training.

Some people find it OK to train in the morning and not eat until 12pm, while others will find they can make it to 12pm just fine when they don’t train in the morning, but not when they do.

Seeing what works the individual is a key component of integrating fasting into any body recomposition strategy.

If training is negatively impacted and output reduced, we lose the motivation that comes from seeing improvements in strength and fitness.

Besides their benefits, these reinforce that the program is working and facilitate ongoing adherence.

If removed, training begins to feel monotonous and simply about burning energy, which can soon translate to missed sessions.

Tom Fitzgerald