2 reactions
Fasting before lifting to maximize fat loss?
I am seeing some conflicting views about whether or not fasting before lifting is recommended. The literature suggests that lifting while on a fast results in greater reliance on fat oxidation as a fuel source than carbohydrates yet I’m also finding that this a controversial subject and there are many people who recommend against fasting before lifting.
Source: Frawley et al (2018). Those who fasted for 10 hrs before lifting had a lower respiratory exchange ratio (RER) for back squat and military press than those who ate 15 minutes before lifting. A lower RER means increased reliance on fat oxidation as a fuel source.
A couple limitations in this study:
1. The sample consisted of NCAA D1 athletes which may not be a representative sample.
2. RER was not measured post-lifting. The study argues that since fat metabolism is relied upon greater while lifting and since fat metabolism is known to be greater after aerobic exercise done during a fast, then it’s likely to be similarly greater after lifting during a fast. This argument seems based on conjecture though and not very compelling.
I am seeing some conflicting views about whether or not fasting before lifting is recommended. The literature suggests that lifting while on a fast results in greater reliance on fat oxidation as a fuel source than carbohydrates yet I’m also finding that this a controversial subject and there are many people who recommend against fasting before lifting.
Source: Frawley et al (2018). Those who fasted for 10 hrs before lifting had a lower respiratory exchange ratio (RER) for back squat and military press than those who ate 15 minutes before lifting. A lower RER means increased reliance on fat oxidation as a fuel source.
A couple limitations in this study:
1. The sample consisted of NCAA D1 athletes which may not be a representative sample.
2. RER was not measured post-lifting. The study argues that since fat metabolism is relied upon greater while lifting and since fat metabolism is known to be greater after aerobic exercise done during a fast, then it’s likely to be similarly greater after lifting during a fast. This argument seems based on conjecture though and not very compelling.
| 21,000 mlx | |
| 67 | |
| 2 |