AM fasted workout??

natandrb

natandrb

Member
With the way my schedule is right now, the only time I have during the day to lift is first thing in the morning (IE alarm goes off, get dressed and leave for the gym). What are your opinions on training on an empty stomach, even if I'm drinking a BCAA/EAA drink like Xtend. Would that put me in too much of a catabolic state, or would something like xtend keep me safe?
 
taking xtend before would definetly help. maybe like 3 servings before to give 21g aminos and you could add some carb source with that? just to prevent you from burning muscle. waxy maize or oatmeal run through a coffee grinder come to mind. then workout and eat a big meal after. you could prepare something the night before and eat that to save time. as long as you have a solid meal after, and aminos + carbs before you should be safe
 
natandrb said:
With the way my schedule is right now, the only time I have during the day to lift is first thing in the morning (IE alarm goes off, get dressed and leave for the gym). What are your opinions on training on an empty stomach, even if I'm drinking a BCAA/EAA drink like Xtend. Would that put me in too much of a catabolic state, or would something like xtend keep me safe?
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I personally see nothing wrong with training first thing on an empty stomach. I do it all the time. So long as you have a proper meal once you are finished, you should be fine. You can use BCAAs pre, during, and post, to help preserve muscle mass if you're that worried about it; but losing mass isn't so much on when you train, but on your total caloric intake versus energy expenditure.

~Rosie
Team APPNUT
 
Guejsn said:
I personally see nothing wrong with training first thing on an empty stomach. I do it all the time. So long as you have a proper meal once you are finished, you should be fine. You can use BCAAs pre, during, and post, to help preserve muscle mass if you're that worried about it; but losing mass isn't so much on when you train, but on your total caloric intake versus energy expenditure.

~Rosie
Team APPNUT
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Same here. Wake up and drink tall glass of water. Mix up xtend and bottle with vasocharge and xtend. Drink vasocharge on way to gym and xtend during and after workout. I liken it to doing cardio fasted but for a bit longer duration. Plus it is fewer people lifting at 6 am to deal with.
 
There are actually lots of studies showing the benefits of a fasted workout. It just isn't my cup of tea. I wish I could do it, just wake up and get my workout done before the day started. I am just not a morning person. I feel better with a few meals in me.
 
planetfuzz said:
There are actually lots of studies showing the benefits of a fasted workout. It just isn't my cup of tea. I wish I could do it, just wake up and get my workout done before the day started. I am just not a morning person. I feel better with a few meals in me.
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really? maybe ill start doing that, it would be easier just to knock it out the way in the morning because im always so hungry for the rest of the day and itd help eat more. can u recap some of the benefits?
 
Hey i recently read something about the morning lifting, its on tmuscle so I dont know how credible it is but still worth looking into:

Research on circadian rhythms (your body's internal clock) indicate that the summation of several important anabolic hormones peak at 3 and 11 hours upon awakening. What does that mean in plain English? Well, according to science, if you wake up at 6:00 am, you're at your strongest at 9:00 am and 5:00 pm. And, according to Olympic strength coach Charles Poliquin, your joints — specifically, the synovial fluid that lubricates your joints — require about 3 hours to reach an optimal level of warmth, which will help improve performance while decreasing the likelihood of injury.

Dr. Stuart McGill, a spinal biomechanist and professor at the University of Waterloo, warns people not to perform demanding exercises first thing in the morning. Since discs are hydrophilic, they tend to soak up water and swell overnight, and it's much easier to herniate a swollen, water-filled spine! Therefore, McGill recommends to wait at least one hour after awakening to exercise. That is the critical period since your tissue is superhydrated at that point, resulting in an 18% loss of strength in the spine and risk of injury is heightened!

also talks about a good meal for those workouts, i personally believe in eating before workouts because I feel weak and deflated without any food especially carbs. i know i couldnt lift half of what i usually can with no food in me.

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i did it for some time and loved it. wish i could do it all the time. aminos b4 and during is good. as someone stasted above eat good afterwards
 
AntonG42O said:
Hey i recently read something about the morning lifting, its on tmuscle so I dont know how credible it is but still worth looking into:

Research on circadian rhythms (your body's internal clock) indicate that the summation of several important anabolic hormones peak at 3 and 11 hours upon awakening. What does that mean in plain English? Well, according to science, if you wake up at 6:00 am, you're at your strongest at 9:00 am and 5:00 pm. And, according to Olympic strength coach Charles Poliquin, your joints — specifically, the synovial fluid that lubricates your joints — require about 3 hours to reach an optimal level of warmth, which will help improve performance while decreasing the likelihood of injury.

Dr. Stuart McGill, a spinal biomechanist and professor at the University of Waterloo, warns people not to perform demanding exercises first thing in the morning. Since discs are hydrophilic, they tend to soak up water and swell overnight, and it's much easier to herniate a swollen, water-filled spine! Therefore, McGill recommends to wait at least one hour after awakening to exercise. That is the critical period since your tissue is superhydrated at that point, resulting in an 18% loss of strength in the spine and risk of injury is heightened!

also talks about a good meal for those workouts, i personally believe in eating before workouts because I feel weak and deflated without any food especially carbs. i know i couldnt lift half of what i usually can with no food in me.

Invalid Link Removed
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Very interesting. I personally just can't do it. I can, but I am not at my best. I try to find a balance between not doing it too early so I am tired but not too late so that it keeps me up. I do so much better with a few meals in me.
 
i was just in that same situation, wake up, get dressed, and head to the gym, never thought about fasted workouts until one day when i was benching and i got really dizzy, the one guy at my gym told me that it was probably from the lack of carbs in my body....from then on out i bought some natural pb and ate a few spoon fulls, while i waited for my aminos to funnel into my bottle, btw i used chain'd out, seems like u get more for the money than other powder aminos, it really helped, not only do u get some fats, some carbs, but also some protein and calories, never had the dizzy feeling again
 
I feel like my blood sugar is extremely low when I wake up. Ive done a whey/dextrose shake first thing in the morning and that got me ready for a workout. maybe slam one of those and see how the workout goes?
 
I don't see a problem with it. I personally take in pre max, creatine, and bcaa's right after I wake up. Then head to the gym.
 
I myself could never get motivated to workout in the morning beside the occasional Cardio but theres nothing wrong with it Have a proper meal after and your fine.
 
natandrb said:
With the way my schedule is right now, the only time I have during the day to lift is first thing in the morning (IE alarm goes off, get dressed and leave for the gym). What are your opinions on training on an empty stomach, even if I'm drinking a BCAA/EAA drink like Xtend. Would that put me in too much of a catabolic state, or would something like xtend keep me safe?
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Early AM fasted workouts rock for recomp.

You're on the right path with the BCAAs, sip a mix of about 30g where you're getting 20% pre 60% intra and slam the last 20% post WO.

Keep you're WOs to about 45 minutes - I prefer short interval, high rep supersets. Save 15 minutes after for a little light cardio/stretching to warm down.

Shoot a PRO/CHO shake within 30min, then a proper meal an hr after that contain high complex CHOs.

You will not lose muscle. Your metabolism will be cranked for the day. You will feel a million bucks :cheers:
 
When you get up Drink either half a gatorade and a scoop of protein. or pounds some egg whites raw with some gatorade. this only takes 1 minute if that and its a good way to get you out of that catabolic state and ready for training. if youre trying to lose weight than go with the empty stomach.
 
Idn how you guys do fasted workouts. I really wish I could first thing in the morning and get my session out of the way. I tried doing it a few times over the summer when I didnt have to wake up for school and I felt literally dead in the gym. No energy and no fullness during my workout at all. I need at least two to three high carb meals before a workout or I dont even bother going lol.
 
wolverines said:
Idn how you guys do fasted workouts. I really wish I could first thing in the morning and get my session out of the way. I tried doing it a few times over the summer when I didnt have to wake up for school and I felt literally dead in the gym. No energy and no fullness during my workout at all. I need at least two to three high carb meals before a workout or I dont even bother going lol.
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Same here! I'd need a glucose IV to get me to the gym right after I wake up.
 
wolverines said:
Idn how you guys do fasted workouts. I really wish I could first thing in the morning and get my session out of the way. I tried doing it a few times over the summer when I didnt have to wake up for school and I felt literally dead in the gym. No energy and no fullness during my workout at all. I need at least two to three high carb meals before a workout or I dont even bother going lol.
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It's all about conditioning. Yes, the first few WOs will feel like shyte, but things improve . . .

My metabolism is so cranked from fasted WOs, I zip throughout the day . . have a low vibe run mid-afternoon, small energy spurt late afternoon then sleep like the dead all night.

I WO @ 3.30-4.00am btw ;)
 
i switched my shift from 430-1230 to 9-530, i really wish i could still wake up and go to the gym, even though i feel tired, i feel like i get a better workout, going to the gym straight after work, i might feel alittle more awake, but i do feel worn down and my workouts have not been as solid
 
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