Does Fasted Exercise Actually Work? | The GTN Show Ep. 120
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- čas přidán 6. 08. 2024
- On this weeks GTN Show we're investigating research into fasted exercise to see if it really improves performance! We also race and triathlon news as Roger Federer joins forces with On Running! We check out your pics, & we announce the winners of the Assos Equipe Unboxing!
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On episode 120 of the GTN Show:
- Are fasted workouts actually good for you?
- Did you guys think Ali Brownlee will make the Tokyo 2020 Olympics in the results of last weeks poll!
- We announce the winners of the Assos Equipe Unboxing!
- Update from Heather on her Zwift Academy journey!
- Roger Federer joins up with On Running!
- Triathlon news
- Pro cyclists that run?!
- Heaps of race news
- Some amazing Pain Caves in your photos!
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If you'd like to contribute captions and video info in your language, here's the link - gtn.io/vi
Watch more on GTN...
📹 5 Swimming Tips To Improve Your Freestyle Kick | Drills To Make You Swim Even Faster 👉 gtn.io/FreestyleKickDrills
📹 What Are The Benefits Of Off-Road Running | The Value Of Cross, Trail & Other Off Road Run Training 👉 gtn.io/OffRoadRun
Music - licensed by Epidemic Sound:
Houston Lean - Sarah, the Illstrumentalist
Duck in a Box - Jobii
Red Pool - Jobii
Tropic Breeze - Sarah, the Illstrumentalist
Midwest Diner - Frook
Restless Minds - Yomoti
Playground - Yomoti
Photos: © Triathlon / Getty Images
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Sometimes I start training fasted with 0 energy, after running 30 40 minutes I suddenly have a energy surge. That I think is my body switching over 100% to fat. Love it. Can easily run 21k around 2 hours this way, on my Sunday run.
Me too, as long as I avoid bursts. Keeping easy and steady.
No problem with bike, swim or run, but when I lift weights, I need to eat!
Last year I had a hand injury that required emergency surgery. I was out of training for 2 months and had gained 20lbs. I felt horrible. Once recovered I heard about fasted training and gave it a try. The goal each day was 16hrs (so I fasted breakfast). I would train at the end of my fast during my lunch break (30min) and then grab food on the go to refuel on my way back to work. In 1-2 months I had lost all 20lbs and gained a significant amount of muscle. I ended the season with a PR at our local triathlon in South Lake Tahoe, Ca (winning 1st place overall). Fasted training works!
True, but let's assume you, me, anyone arriving at 11% body fat, would it still work?
Hi can you please tell how many hours you did fasting
Do you do fasted workouts? Don't forget to enter the poll and leave a comment!
I do it a lot. I go early in the morning, mainly because afterwards life takes over. And according to other of your videos, one shouldn't do exercises after eating. Maybe, I have just half of a banana before, sometimes.
Dr Stacy Sims says you shouldn’t do fasted workouts, especially not women. Fasting drives cortisol up, creating an elevated baseline of cortisol, which promotes fat storage. Also, long term elevation of cortisol can become adrenal fatigue. Thoughts??
I am now using the sleep low technique during the 3-5 weeks leading to my a races. Definitely saw improvements
@@jennyclose I agree, but that's why I mainly do fasted workouts in the morning when the cortisol level is naturally low. I limit my LCHF training to 4 weeks prior to my A races.
Popeye loves spinach, spinach is known to contain a lot of iron. So basically what i would say to popeye is: "Youuu are an IRONMAAN!"
Fasted trainer here - but mainly for my longer easier sessions. Reason - mainly, because I wake up at 3 to be out by 3.30-4 so there isn't a lot of time for breakfast plus it wouldn't settle well in my stomach. The increased fat utilisation and adaptation to using fat as fuel are nice bonuses.
I was wondering if the study on fasting was done on both men and women participants?
Great video! I've been fasting and training before breaking that fast and the benefits are real. Many studies show that fasting for 3 to 5 consecutive days has huge health benefits. You do need to reduce your training during that long of a fast, but it will not hurt you.
Caption comp:
"I'm Popeye the swimrun man"
"I'm Popeye the swimrun fan"
"I'm strong to the finish"
"Cause I eats me spinach"
"I'm Popeye the swimrun man"
you have to be fasted to get here this early
How often should you do fasted sessions to get the benefit? I do one fasted bike session Z2 c. 75mins each week - is this enough to be worthwhile?
Thinking of doing it, would you still suggest cutting out Cafeine as well as fasting too?
First workout of the day is always fasted, not because I like it, but because I have to. Always worried not eating was hurting so happy to see there’s hope
Have never fasted but I'm curious. I'm up at 3:30am and eat a banana and toast, with water and a small black coffee, whilst completing 45 mins of press-ups prior to leaving for the gym. I then train for 2.5 hours (mixture of rowing/crossfit/weights/running/body pump. My issue with fasting is that of energy, I'd be curious to understand how I'd maintain the very high intensity of multiple classes and daily muscle/cardio punishment without food prior to training. During training I consume an 'inter' BCAA to ensure I maintain performance and take in the optimum nutrients/muscle builders/recovery minerals. Within 30mins of finishing I have a big bowl of oats with sultanas and protein bulk. I'm 47 and have been on the treadmill for close to 30 years. The (almost) lifelong experiment continues! Looking forward to watching Ali live at Ironman Busselton.
I probably do a fasted run on a weekly basis from 5k to 21k depending on time available. Is there an optimum training duration for a fasted training session or indeed a time limit that shouldn't be exceeded?
In all my many years of training and racing Ive never trained after eating. I rarely eat much before a short race either, maybe just a clifbar if I feel exceptionally hungry.
I follow a high carb low fat diet but have always done majority of my Monday to Friday morning workouts fasted...except key power/speed sessions that go over an hour
I have done 5 Centuries ( 100 miles) on my bicycle this year, FASTED. 5-6 hours medium/high intensity.
Energy Levels are steady. Sometimes I go for a short run afterwards fasted too.
No problem with Cramps or tiredness. I do perform much better than some who consume gels or bars before and during the ride.
I have been doing Intermittent Fasting for 2 years and lost the 20 extra pounds I carried for more than 5 years before.
Caption: "Be carefull not to POP-an-EYE out, when taking of your swim goggles"
I run commute and typically do it before breakfast. In fact most of the time I just wait until lunch or close to before eating. I've no idea if it brings benefits (typically it's a aerobic type of jog, ~30 minutes). I just feel good. I started doing that mostly because I'm not all that hungry when I wake up and prefer to not run on a full stomach.
CAPTION: "All-New Popeye feeding station: Ironmen run on spinach!"
CAPTION EDIT: ""All-New Popeye feeding station: Ironmen run on iron-rich spinach!"
Bear in mind that the researched population on intermittent fasting is not an athletic population it is a population that is Pre-diabetic or fully diabetic, or with metabolic syndrome or cardiovascular disease, or obese. Javier Gonzalez's test was carried out on 30 men. You cannot assume that this works for women as well, in fact it is now proven that intermittent fasting and fasted training does not work for women. Refer to papers by Dr Stacy Sims. IM purports to give you long life, use more body fat and improve insulin control.
But the media are not saying certain things!
Sex differences that come up, such as, kisspeptin which is made in the hypothalamus, and is an important hormone that starts the release of several other hormones. Also called metastin, this interesting hormone is connected to puberty and in fasting women it is more sensitive. It is a neuropeptide responsible for puberty, and the endocrine system and is the feedback gonadotropin-releasing hormone which is of the utmost importance for the hypothalamic response which allow us to have an endocrine system and a menstrual cycle.
Kisspeptin is more sensitive to a perturbance in that endocrine system and the lack of calories and hence is a precursor to menstrual cycle dysfunction that we see when women are in low energy states.
Intermittent fasting has shown and is advertised to bring clarity of mind and focus and reduce brain fog. This has been seen in men and is a parasympathetic response. In women it is not a parasympathetic response. It is sympathetic drive or response and women get anxious when fasted, depressed, they get elevated heart rate, and brain fog. Are you convinced yet?
It has also been found that women have no improvement in blood glucose control through Intermittent Fasting. This is well documented for men but no result seen in women, if minimal. Autophagy is prolific in fasting men, which is essentially a metabolic clean out where the cells clean out damaged cells, in order to regenerate newer, healthier cells. This effect is minimal in women.
The biggest thing about Intermittent Fasting that the increase in visceral fat in women, which is really difficult to get rid of and increases cardio vascular disease. As more research women comes out it is evident that a lot of negative aspects are prevalent.
You (women) could play around with it by eating early dinner and then fasting until breakfast, (short fast for the autophagy) but it will not give you a huge stimulus to disrupt everything else going on in the body.
Note, that the research spoken of by Dr. Stacy Sims says that the longer women stay in a catabolic state, the more they disrupt their endocrine system and their resting metabolic rate.
There was a study on female endurance athletes who ate before training and then fasted all day and didn’t eat again until night.
Even through they ate the total amount of calories required to keep up the right energy levels (avoiding Low Energy Availability aka LEA) they spent most of their day without food in a catabolic state. They ended up with reproductive abnormalities. (Irregular menstrual cycles, anovulatory cycles, amenorrheic, all due to this perturbance in the kisspeptin and not being able to take care of the endocrine cycle, EVEN though they thought they were eating enough. So, if you do not eat on a regular basis, and are active, you can create this thyroid dysfunction. This high catabolic state that women stay in purposefully or due to poor lifestyle of not eating regularly can create this endocrine dysfunction of which the symptoms can be dead-end fatigue, increase in body fat, and in spite of taking time off and trying to rest they are not getting in that proper recovery that they need.
From a health point of view only, if you are looking at exercise, the very long line of research says that exercise is actually in itself a fasted state, because you are using fuel, and creating stress to which your body is responding including a little autophagy (cell regeneration). You are also getting more blood sugar control and insulin responses. You are losing body fat and building lean muscle mass. SO, everything that Intermittent Fasting is purporting to do in the literature, is also the same thing that is purported in the exercise literature!
Short summary:
If you are not exercising, and you’re a man, then Intermittent Fasting is right for you.
If you are not exercising and you’re a woman, do not go for Intermittent Fasting, GET OFF YOUR BUTT!
What is the implication of Intermittent Fasting with purposeful training?
For example, a female athlete that does a 12-hour fast, and then gets up to do a training session fasted, and doesn’t eat afterwards immediately, then the large catabolic state that she was in when waking up plus the additional state during exercise, will not be beneficial for her adaptation. See the studies done on men vs women training in fasted states.
The outcomes of muscle protein synthesis, body composition, aerobic adaption, anaerobic adaption, as so much better when a woman goes into training in a fed state. This is boiling down to the neuropeptide response as mentioned earlier and the sensitivity to the female endocrine system to the non-fed state.
If you’re looking to change your body composition you need to fuel up and make sure you’re getting in the appropriate fruit and veg, carbohydrates and protein to match what you’re consuming to keep up your resting metabolic rate.
It comes back to that energy availability and reduction of the catabolic state to allow your body to adapt to the stress that you are putting it under.
Moral of the Story? Eat, train, and adapt.
Reference:
Dr Stacy T. Sims , Global Expert on Female Physiology and Endurance Training, Senior Research Scientist at the University of Waikato.
Fahrenholtz, Ida & Sjödin, Anders & Benardot, Dan & Tornberg, Asa & Skouby, Sven & Faber, Jens & Sundgot-Borgen, Jorunn & Melin, Anna. (2017). WITHIN-DAY ENERGY DEFICIENCY AND REPRODUCTIVE FUNCTION IN FEMALE ENDURANCE ATHLETES. Scandinavian Journal of Medicine and Science in Sports. ER - ( Study on whether within-day energy deficiency is associated with resting metabolic rate (RMR), body-composition, S-cortisol, estradiol, T3, and fasting blood glucose.)
That's mostly correct.
Many female athletes friends in the group reported how ITF interferes with their natural female circle.
Caption: "Even Popeye was on a vegan diet, maybe we should get GCN's new book"
"Is that a spinach aid station I see"
Can you explain why when fasting i still can run about 15km easy but when playing in playground with my son i feel so so so tired
Ahhh 😍 featured!!!
Caption: “With all his spinach, Pop-Eye is sure to be an Ironman, but what about his girlfriend, Otillo Oyl?”
How much further to the spinach?
"Does Fasted Exercise Actually Work?". Works for me, will work for most.
caption: i'll gladly pay you tuesday to race a triathlon today!
You should check out Dr Stacy Sims in regards to fasted training for females! Definitely not recommended for the women out there.
yes it would be interesting to know if any females were included in the study, or if it was just males as per the majority of research
Tobias Ludvigsson(Groupama-FDJ) did a half marathon. Check Strava!
Caption: I'm sure to 'Sp inish' first, after eating all my spinach!
I train fasted 'cos most sessions I do can be done fasted (including high intensity but not too much volume sessions). Partly because I don't like to rush eating, partly because I can, partly because I don't want to feel my gut while training, partly because of the fitness benefits, partly because of the health benefits.
Caption: "I'm strong to the finish 'cause I eat me spinach!" - Popeye
I have been doing Early Morning Fasted training for a long time and I believe it has significant benefits, however it's tough to do high intensity training in a fasted state. So EMF should be done at zone 2 in order to avoid some negative impacts such as the use of protein for energy (and maybe breaking down muscle mass). So best is to mix and match, but certainly add one of two EMF's in your week.
What? Protein is the last thing to be used, body's not stupid. You'd have to be in severe malnutrition in order to start breaking muscle tissue for energy.
Actually it was Ironman 70.3 WESTERN SYDNEY! IM Western Australia is next weekend.I know because I raced it.
@Fraser Cartmell actually I did. (It's a relative thing at my age).One of training buddies is doing her first IM in WA on Sunday.
Caption: All together now.... "we're strong to the finish cos' we're all full of spinach on Popeye's Maltese Ironman.... toot toot!" Uck, uck, uck, uck, uck.
Check out Jack Haig. He did a fast one
Have you forgotten about the ultimate pro cyclist that likes running, Dan Lloyd of Cervelo Test Team??
🤣
14:57 Mark, are you sure that Ruedi Wild, Michael Raelert and Krzysztof Hadas are women? ;-)
Haha I'm sorry
Caption: When you run fasted too early and you are about to give birth after 2min :(
Yes fasted state works. This is NOT new info, as for sure 45 years ago, it was being taught in University. Still good to find out about newer studies. :)
I am the worst athlete in the world but with intermitting fast and keto diet I can easily run 21k in 1h30' or swim 5 or 6k in open water totally fast for 17/18 hours...of course It Is ONLY my personal experience I don't know if It works always and for everibody...
Hmmm....delving a little deeper into the evidence, there’s little to show that performance benefits. Small-sample sizes, short-duration studies that are insufficient to make any conclusive training/performance inferences. I’ll stick to breakfast.
If you cannot help me personally, the next best thing to do is sharing this post with your other friends and family that could help;)
What did she said??????
You burn more fat during, but no difference in the amount of fat burnt during the day. Prefer not to hit the wall that early
4 times a month
I've tried training while fasting, be careful you can burn yourself out if you get it wrong and it takes weeks or months to recover. A one day fast is ok, but I tried a 3 day fast once and it destroyed me.
It was Ironman 70.3 Western Sydney not Western Australia. Only 3300km difference 😂
Oh man, I feel your pain.. I had exactly the same state numerous times in the past. Even when it worked during the training, it was totally wasted during the race too.
It took me a lot of experiment and experience (about 4 years at least) to understand how my body worked. When I did LCHF last I used a blood ketone checker and that helped me a lot to understand what stage my body was in.
Look at the elevation profiles of the pro cyclists, some are running on the flat and some have quite hilly sessions. Not a very scientific comparison.
No, I wasn't meaning it to be. I'm not sure we said it was scientific...we were just having fun looking at pro cyclists that run
explain why the middle east is a logistical nightmare ??
I merely meant the crossing of boarders, given that he would have a number through that particular section. Sorry, I wasn't meaning any offense
Professor of what? You burn more fat because your insulin level is in the toilet. Go figure, insulin is the key.
Can you explain why when fasting i still can run about 15km easy but when playing in playground with my son i feel so so so tired
In short : running at easy for two hours sounds a lot but it's not since our bodies stores enough fat cells to be used as fuel for days. Now, playing with your son isn't a steady exercise but probably explosive, sprinting style running and holding him as well yourself, holding on the ride... The nature of all these are bound to burn glycogen (fat is always there in certain amount too) and our body reserves are limited.