Chasing Clarity: Health & Fitness Podcast EP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATING
Dec 29, 2023
Explore the importance of properly fueling yourself throughout the day, the negative effects of skipping meals, the drawbacks of resistance training in a fasted state, the impact of fasting on fat loss and muscle retention, and the benefits of eating breakfast. Highlight the importance of protein-centered pre-workout fueling, the negative impacts of low energy availability and fasting on training and hormone levels, and the drawbacks of skipping breakfast on physical activity and training performance.
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Within-Day Energy Deficit Harms Metabolism
- Within-day energy deficiency means long fasting periods can cause metabolic and hormonal harms even if daily calories are met.
- These mini deficits raise cortisol and impair training, recovery, and muscle maintenance.
Don't Regularly Train Fasted
- Avoid doing resistance training in a fasted state regularly because it increases muscle protein breakdown and cortisol.
- Fuel pre-workout to support performance, recovery, and progressive overload.
Prioritize Protein And Carbs Pre-Workout
- Prioritize protein pre-workout to create hyperaminoacidemia and stimulate muscle protein synthesis.
- Include carbohydrates pre-workout to preserve glycogen and maintain training volume.