Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Could someone please explain the preoccupation Paleos have with exercising in a fasted state? This has come up again and again on comments and I don't understand the benefit.

flag	asked Apr 30 2011 at 17:23 Mark V 1,094●4●10

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"preoccupation" seems like a strong word. an "interest" is probably more accurate. – being Apr 30 2011 at 17:42

I heartily boo pre-workout fasting. – Forrest Apr 30 2011 at 21:49

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Maybe it is just semantics. Working out with an empty stomach is one thing, working out in a "true" fasted state is another. Having not eaten for 2-3 hours is not a fasted state. You definitely do not want a belly full of food when you workout! – Mark V May 1 2011 at 13:00

I agree with Mark, here. when i lifted in a fasted state i was truly fasted - as in the last calories that went in me were 16 hours before. – ben61820 May 1 2011 at 15:26

Anyone know specifically, what would constitute a "true fasted state"? 4-8 hrs? 8-12 hrs? Longer? – L. Peltier May 1 2011 at 18:41

ben61820 · Answer 1 · 2011-04-30 17:28:40Z UTC

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i myself used to lift heavy in a fasted state. I no longer do as i finally drilled it into my head that getting stronger was my real goal, and not leaning out.

I suppose the fascination with training fasted is just cuz something like 90% of people wish they had a leaner bodycomp than they currently do, and the LG site got mentioned a lot early on in the paleo growth sport and its stuck around.

I do believe in LG's efficacy, its just that i've finally realized that you can't have your cake and eat it, too. Either you work to get stronger in a progression with heavier and heavier iron, which is AIDED by eating pre and post workout, or you work to lose bodyfat and decide that you will NOT get stronger progressively with the iron. In the latter, going in fasted to lift weights that you ALREADY KNOW you can handle will indeed prolly burn off more bodyfat.

answered Apr 30 2011 at 17:28

ben61820
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I'm already very lean, somewhere between 5-8% body fat. Since starting leangains 6 weeks ago, I've packed on 4 lbs, and it sure looks like mostly muscle. You can still gain strength and muscle on leangains, hence the name, though I absolutely don't doubt that not fasting will lead to strength gains, perhaps even at a faster rate. – becker Apr 30 2011 at 17:48

I agree with Ben here. Having lifted in a fasted state, I agree that my strength was not at a level I thought it should be...I would however, lift in a fasted state to get lean, which I just can't seem to do (or it's so slow I haven't noticed it). I seem to hover around 12-14% BF no matter what I do. – Futureboy Apr 30 2011 at 17:51

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as an addendum, on days that I do fast pre-WO, I usually break my fast about an hour before going in to the gym on a few hardboiled eggs, or a can of sardines, or salmon, topped off with a small serving of coconut water for some carbs. – Futureboy Apr 30 2011 at 18:23

Good comments we got here. I'm curious though: how do you guys know your body fat percentage? I have never heard of a consistent effective way of measuring. Thanks for the input. – ben61820 Apr 30 2011 at 21:03

I have a crummy BF measuring scale. Before I started eating Paleo, it pretty consistently told me I was at 13-14%. I'm just guessing purely on how I look, but I wouldn't think I've dropped too far below 11-12% so far, which is kind of disappointing to me. I was hoping after 2 months to be able to get down below 10% and at least see my abs. – Futureboy Apr 30 2011 at 21:43

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Alfredo · Answer 2 · 2011-04-30 17:27:28Z UTC

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Exercising lowers your blood sugar, prompting the creation of blood sugar from stored fat via gluconeogenesis, so long as it can't draw glucose from what you've recently eaten. Making sure that your body is able to do this well, as opposed to never doing this by eating a high carb, insulin triggering diet, may increase your satiety between meals. This is also the only direct way to "burn fat" that exists.

answered Apr 30 2011 at 17:27

Alfredo

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My recollection is gluconeogenesis creates most of its glucose from protein, and uses fat to power that conversion. There's a little glucose derived from the fat, but the majority is from protein. – James May 1 2011 at 3:21

A fail safe and healthy method to loss fat is to reduce calories slightly over time. – Mark V May 1 2011 at 12:42

L. Peltier · Answer 3 · 2011-04-30 23:46:24Z UTC

I just cannot train as intensely, having eaten and I do not believe in the PWO "window". IMO, this was made up by protein powder companies. I don't know about you, but the last thing I feel like doing is eating a big meal after hard training. The powder is easier of course, but I'll take my steak and eggs PWO 2-6 hours later. I train fasted at 530am. I have been experimenting with preserving the growth hormone release, as opposed to the insulin spike of "carb loading", which stops the HGH and have been seeing gains in strength and mass at 6%-8% BF. I figure HGH has quite the anabolic effect. I don't eat cake but if I do, I'm eating the whole damn thing.

Dave S. · Answer 4 · 2011-04-30 21:22:08Z UTC

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Mark Sisson has a nice post on this:

http://www.marksdailyapple.com/monday-musings-thoughts-on-fasted-training/

answered Apr 30 2011 at 21:22

Dave S.
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Thanks Dave. I will check it out. – Mark V May 1 2011 at 12:43

Adam Crafter · Answer 5 · 2011-05-01 13:27:53Z UTC

I train both fasted and fed, on a shifting schedule. Comment on this answer if you want the details!

I get slightly better endurance from training fed, and more health benefits from training in a fasted state. I want both good results, so I make sure to visit multiple variations.

To be clear, I don't think I'm training in a fasted state if I have eaten in the last 12 hours or so. I sometimes make sure to train at the end of a long fast, right before breaking into the fridge.

I know that I am consuming some small amount of muscle when training fasted, but I am also consuming fat and any damaged or diseased tissue that I may have on board.

I'm sure this is part of the reason my health has improved so dramatically.

Mix the combinations of fed state and types of training, and you will be a flexible superhuman and will get many kinds of benefits.

Don't get into a training rut!

PersonMan · Answer 6 · 2011-04-30 19:08:15Z UTC

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a good way to catabolize muscle mass. I nevertheless workout in this state first thing in the morning---it wicks away the grease like a spatula on a Mcdonald's workers pimply face.

answered Apr 30 2011 at 19:08

PersonMan

I know people who walk for exercise in the morning before eating breakfast, but that is a mild form of exercise. I would gas out on an intense weight training seesion. – Mark V May 1 2011 at 12:48

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MarkV: now that I have been getting in the occasional workout fasted, I don't run out of steam... This is a metabolic adaption that I have never had before, so it is really noticeable. – Adam Crafter May 1 2011 at 13:31

Likewise, Adam! – L. Peltier May 1 2011 at 18:47

your name isn't "lucien" is it? The french teacher? – PersonMan May 1 2011 at 19:23

Anonymous Coward · Answer 7 · 2011-05-01 03:17:30Z UTC

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Here's my rationale: It works. I feel better, perform better, feel lighter, etc.

answered May 1 2011 at 3:17

Anonymous Coward
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It looks like some people can do it. If I am in a true fasted state I can't reach my normal level of intensity. – Mark V May 1 2011 at 12:45

Why pre-workout fasting?

7 Answers

Mix the combinations of fed state and types of training, and you will be a flexible superhuman and will get many kinds of benefits.