Training sober - what's the point?

There are countless opinions about "fasted training". Some swear by working out on an empty stomach, while others consider it ineffective. Training before breakfast is said to promote fat burning. But does working out on an empty stomach really supercharge fat loss, or does it actually lead to muscle breakdown? We explain everything you need to know in our latest blog post.

How fasted training works

Fasted means being in a state where no food or calorie-containing drinks have been consumed — for example, early in the morning right after waking up.

It’s important to understand how the body generates energy during physical activity. The body stores glucose in the form of glycogen in the muscles and liver. Overnight, blood sugar and insulin levels drop, and the body turns to its energy reserves. During fasted training, muscle and liver glycogen levels are quickly depleted. The body then turns to free fatty acids as an energy source. However, carbohydrates are also needed to extract energy from fat. As a result, the body starts to produce energy by breaking down proteins, i.e. muscle tissue. So yes, the body burns muscle mass — but it also learns to use free fatty acids more efficiently. Fasted training increases the amount of free fatty acids in the blood.

Several studies support this. Researchers at the University of Birmingham had 14 participants cycle three times a week. One hour after the session, they were asked to perform a sprint. Half had eaten beforehand, the other half hadn’t. The fasted group was slower in the sprint, but they burned more fat than carbohydrates.

Fasted training in strength training

Our bodies need energy during workouts to perform at their best. Because glycogen stores are depleted during fasted training, the training stimulus is low and strength improvements are unlikely. As a result, effective muscle growth stimuli are not triggered. So skip strength training while fasted — instead, opt for a short cardio session.

To prevent muscle loss during cardio, we recommend our BCAAs. Unlike other amino acids, BCAAs can be metabolized directly in the muscle. This means they can directly serve as an energy source — helping to preserve muscle mass.

Losing weight through fasted training?

When it comes to fat loss, it doesn’t really matter which energy sources are used during exercise. The key factor is your energy balance by the end of the day: If you burn more calories than you consume, you'll lose weight. This is called a negative energy balance. How you create this deficit — through fasted training, regular workouts, or simply eating less — doesn’t matter.

Alternating-intensity workouts like interval training are more effective for fat loss than fasted training.

Fasted training: The benefits

• You feel refreshed and energized throughout the day
• Metabolism is stimulated
• Circulation improves
• The body uses free fatty acids more efficiently in muscles

Fasted training: The drawbacks

• You may experience dizziness or circulatory issues
• Higher susceptibility to infections
• Increased risk of injury
• No significant improvement in performance

What to consider before fasted training

• Drink a glass of water before your workout
• Warm up beforehand
• Keep intensity low and avoid going to your limit
• Stick to short cardio sessions, not strength training
• Take BCAAs before your workout

Also, make sure you eat the right food after your workout to refill your energy stores. A protein- and carbohydrate-rich meal is ideal. Our V-Loader might be just what you need!

Conclusion

If you're a morning person and can motivate yourself to work out before breakfast, there’s nothing wrong with fasted training. But if you tend to have circulatory problems, it’s best to avoid it. In general, we recommend eating a small snack like a banana before exercising.