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For those that lift weight, do you break your fast before or after working out?

I eat from 4 PM to 7 PM

I usually only have water and or a little apple cider vinegar during the day

I work out on an empty stomach and have PLENTY of energy

Yesterday I decided to have a little meal pre workout, 400 kcal shake, whey and fruit and was so pooped out during workout

What gives? Can anyone share what they do?

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Answer

I workout in the morning around 7:00am with just black coffee or pre-workout. Then break my fast later around noon to 3:00 pm. I try to close my eating window around 6:00 or 7:00.

But I’m mostly doing that to fit working out to my schedule not optimize performance. My evenings are pretty busy until 9:00pm and I don’t like doing heavier workouts right before bed.

Answer

If trying to optimize for muscle growth, breaking your fast in a 90 min window before or after your workout would be best. And on your heaviest lifting day(s), I’d suggest breaking with 20-30g of additional carbs.. This will strategically spike your insulin for an anabolic response pushing that glucose into your muscles to maximize muscle protein synthesis. Protein, though great immediately before or after a workout isn’t as important as once thought as newest science shows if hitting daily protein goals the bioavailability of protein is much longer.. where as the carb response around the workout would be a better focus.

Answer

I’ve started lifting fasted in the am about three weeks ago and and have finally broken my plateau ! I think I’ll stick with this for sure. Sometimes if I am ravenous in the morning I’ll have a coffee with 18% cream. Still losing. ! Weight loss is more important to me than performance so I’m okay with being a little tired during a workout.

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