Benefits and Risks
What does fasted training mean?
Fasted means that the training is carried out on an empty stomach. Fasted is particularly used in bodybuilding, strength training and fitness. Cardio is often used to optimize fat burning. It is common in strength training and fitness, and many rely on it as part of their overall program bodybuilding strategy under expert bodybuilding coaching.
Fasted Cardio makes especially sense if you do your cardio early in the morning or if you are on a diet.
Advantages of Fasted Cardio
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Metabolism Boost: Fasted Cardio can boost metabolism and increase fat burning.
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Fat as an energy source: The body primarily uses fat reserves to generate energy.
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Improved nutrient absorption: After cardio, the body absorbs nutrients more efficiently because it was previously in a catabolic state.
Fasted Training and Muscle Building
Training on an empty stomach is not recommended for building muscle. This is especially problematic if you're aiming to be a true bodybuilder pro.
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Due to the lack of nutrients, your body is undernourished during training.
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Your performance in the gym will be limited.
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Your body uses not only fat reserves but also muscle mass to generate energy, which can negatively affect muscle building.
Tips to Prevent Muscle Loss
If you don’t have time to eat before training, you should:
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Eat at least one banana with some protein.
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If fasted training cannot be avoided, an intra-shake with carbohydrates is recommended to maintain your performance.
Learn how to strategically incorporate cardio into bodybuilding in our article on Cardio in Bodybuilding.
Post-Workout Nutrition after Fasted Training
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Don’t waste any time after training!
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Consume quickly digestible carbohydrates and protein immediately after training to supply the body with important nutrients and avoid hypoglycemia.
