The Worst Time to Lift?

Author: Chris Shugart

Fasted resistance training presents a few advantages, yet it comes with a plethora of disadvantages. Here is essential information you should be aware of.

I have been engaged in weightlifting for three decades, training at various times of the day - morning, noon, afternoon, and night. For me, morning lifting proves to be the most effective. However, the primary challenge lies in nutrition. Fasted resistance training has never struck me as a prudent approach, but I also prefer not to train with a full stomach.

I've witnessed coaches extol the virtues of fasted weight training, while others dismiss it. So, who is correct? Let's delve into this matter.

Fasted AM Lifting: Questions and Answers

1. Do you lose fat faster?

A common assertion is that fasted workouts enhance fat oxidation and improve fat utilization. But does this hold true?

Firstly, it's crucial to note that fat loss is not the primary objective of weight training. While the long - term metabolic boost from increased muscle mass does lead to fat loss and makes it easier to maintain a lean physique, our main goal in lifting is to build muscle and strength, not to burn calories. Fat loss is a secondary benefit, and it is more effectively addressed through dietary adjustments.

Moreover, most of the studies cited by proponents of fasted lifting pertain to aerobic or cardio workouts, and the findings are inconsistent. Some studies indicate that more stored fat is mobilized during fasted exercise. Nevertheless, the total number of calories burned remains comparable between the fasted and fed states.

A study published in the Journal of the International Society of Sports Nutrition investigated body composition changes over four weeks of aerobic exercise performed in either a fasted or fed state among women on a hypocaloric diet. No significant differences were observed in weight loss or fat mass reduction.

Another cardio study (Paoli et al.) revealed that more fat was utilized as fuel in the fasted state. However, the opposite occurred post - workout: fat utilization was significantly higher in the fed group for up to 24 hours. In other words, those who trained fasted burned slightly more fat during the workout but less for the rest of the day. Fasted cardio resulted in lower resting energy expenditure (fewer calories burned) and less total fat utilization over 24 hours.

Many individuals who train fasted may dispute this, claiming they have noticed more rapid fat loss. However, it is more likely that training fasted simply had a downstream effect, causing them to consume fewer total daily calories. This calorie reduction, rather than the fasted workouts themselves, led to the fat loss.

2. Are your lifting workouts more focused when fasted?

It is possible. For some individuals, training on an empty stomach enhances cognitive sharpness as digestion is not competing for energy. However, this may depend on what and how much one consumes prior to the workout.

Training fasted elevates already - high morning cortisol levels. In the short term, this can have a positive effect. Cortisol, as part of the fight - or - flight response, improves cognitive function, reaction time, and focus. It also mobilizes glucose and fatty acids for energy, temporarily enhancing stamina.

Yet, is the "stress - hormone high" worth the cost of cortisol's other effects on the body, such as muscle protein breakdown? Lifting weights while the muscle - eating hormone is coursing through your body may not be an ideal strategy, even if it makes you feel more alert.

3. But aren't GH and testosterone highest in the morning?

Indeed, for men, growth hormone (GH) and testosterone tend to be higher in the morning due to their natural circadian rhythm. GH reaches its peak during deep sleep but remains elevated in the morning. Testosterone follows a diurnal rhythm, peaking in the morning (around 6 - 8 AM) and gradually decreasing throughout the day.

This could potentially be a valid reason to train in the morning. However, whether you are fed or fasted does not seem to matter significantly. Resistance training can further stimulate GH secretion in the morning, but this additional boost does not appear to have a substantial impact on actual muscle or strength gains - it is merely a drop in the ocean.

At best, elevated morning GH and testosterone might mitigate some of the drawbacks of fasted lifting compared to, say, afternoon fasted lifting. Nevertheless, the cons of fasted resistance training outweigh any potential pros.

The Big Drawbacks of Fasted Lifting

• Subpar Workouts: Glycogen stores are lower in the morning, resulting in reduced strength and power output. Without readily available glycogen, high - intensity lifting sessions may feel more arduous, limiting the total workload (volume and intensity). Weakness triggered by low blood sugar (hypoglycemia) can also pose an issue.

• Increased Muscle Breakdown (Catabolism): This is again attributed to cortisol.

• Blunted Muscle Protein Synthesis: Without amino acids circulating in the blood, muscle repair and growth are compromised.

What to Consume Before AM Lifting

Given that fasted weight training is less than ideal, what can we do about the issue of lifting weights at 7 AM with a full stomach? The solution is simple: Drink your breakfast.

Firstly, you need the right carbohydrate for energy and to replenish glycogen stores without causing bloating or rapid blood sugar spikes. Highly branched cyclic dextrin (HBCD) is the optimal choice. HBCD has a low osmolarity, enabling it to digest and absorb rapidly without causing bloating or gut distress. This allows for a more rapid replenishment of glycogen compared to slower - digesting carbs. Unlike dextrose or maltodextrin, HBCD provides a steady release of glucose, preventing energy crashes.

Secondly, you should include an amino acid for muscle protection and increased protein synthesis. Leucine is the key amino acid for weightlifters.

Thirdly, you require a blend of electrolytes. Overnight respiration and perspiration deplete electrolytes, so if you're heading to the gym, you need more than just a glass of water upon waking.

Although our Surge Performance Fuel (available for purchase on Amazon) drink was not specifically formulated for early - morning lifters, it meets all the requirements. Surge contains HBCD, leucine, and electrolytes, along with other performance - enhancing ingredients like beta - alanine. The only addition a morning lifter might consider is a small amount of creatine, but this is optional and may be most effective when taken after training.

Begin drinking Surge at least 15 minutes before training and continue sipping it during the workout.