Fasting and Muscle

(jilliangordona) #1

Hi all!

Keto since October, but first time longish faster here. Yesterday I just didn’t feel like eating much and for through the day with a splash of heavy cream in my coffee, a small amount of Kombucha, a 1oz cream cheese snack and lots of water. Still feeling pretty great today.

I have been on a pretty intense lifting workout schedule with my boyfriend, and I thought this would be the place to help spell it out for me… is fasting like this while lifting pointless? Better? Worse? I am just looking for a good explanation on how all of that works.

I did also have two servinings of BCAAs before the workout.

Thanks!

(Deb) #2

Just my opinion here, but if you look at someone like Martin Berkham of Lean Gains fame who has intermittent fasting and lifting down to a science, and a nody to kill for, I’d say it’s anything BUT pointless!

#3

I echo skinnyjeans13 … keep lifting However, I’d hold off on the BCAAs. They are protein and will trigger an insulin response. Also, they will interfere with autophagy. This is the assimilated response from long time listening to 2KD, fasting talk, and keto talk. All of these podcasts and associated sites have the references to the science. The cream cheese may be another factor, but all of the above sources generally advise to listen to your body. Try less crutches on the next one and see how you feel.

Good luck and keep it up.

(Tim W) #4

I have been using IF for over a year now.

I’ve done several long fasts while working out the entire week/time.

Currently, I’m on a 5 day fast (day 5, yeah!) and have ran x 2 days (worked in the yard for several hours on my normal mid-week run day so I skipped it) and lifted twice. I see ZERO negative effects from working out in a fasted state (black coffee, a little heavy cream, water, keto-aid only).

I’ve read Fung’s fasting book and Low carb performance by Phinney and Volke, and several other books/studies. From what I can tell, you don’t need to be concerned with doing damage by working out fasted. I listen to the ketoathelete and other diet/fasting/keto related podcasts (like the 2 dudes!)

What “seems” to happen:

  • Your body will convert excess fat to glucose as needed in this process you’ll get “access” to the proteins/amino acids etc. that you need to maintain muscle (no need for BCAS???)
  • You will most likely get leaner rather than bulk (that’s what I see anyway)
  • You may not be able to lift as much weight in the unfed state and will likely need to start your workouts slower, warm up longer and, for best results, have sodium 30 minutes prior.
  • HGH will most likely be released (according to Fung) as a result of your workout, which may be even more of a positive impact in a fasted state.
  • Cardio = no issue, actually, after warming up, I enjoy it as much, if not more, while fasted, over running in a fed state
  • Explosive moves = may be tougher, use the sodium 30 minutes prior if it’s an important work out, if you have a competition and want to do it fasted, consider a small amount of carbs 30 minute prior to the event (practice doing this the week prior, we never do anything “new” the day of a race/event). I don’t use this protocol but I’ve heard it suggested several time, mostly by higher end athletes. Something like tail wind might be great for this.
  • What is your priority? Fasting or exercise? Putting on muscle or burning fat? From what I’ve read/heard, using the BCAAS “might” slow down/impede autophagy, which is why I don’t use them, I want to force the body to “eat” dying/dead cells and use up “old” proteins etc.

Hope that makes sense.

Good luck!

Tim

(jilliangordona) #5

I didn’t know that about BCAAs, thanks y’all! My boyfriend is a nerd when it comes to lifting, and it’s sometimes hard for him to accept that he doesn’t understand what is already right for me in my keto journey. He totally buys keto and gets it, but for his current goals he doesn’t abide by it.

(KCKO, KCFO 🥥) #6

Read the Zornfast forum to see the awesome results people are getting in their workouts while fasting. It is worth it. I do a circuit training program fasted and I enjoy it a lot. I think I get good results too. It is lighter weights, higher reps type workout.

(8 year Ketogenic Veteran) #7

I do 10 reps on a progression. This was yesterday at 680, free weight leg press sled. This was in addition to 180 other reps with several other muscle groups.
All while fasted 16+ hours. I lift much more powerfully, fasted. I always lift fasted. I even lifted during my 10 day fast, and all my fasts are water fasts. Keto is a magical thing, and frankly? I blow myself away.

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(jilliangordona) #8

Love this, thank you Brenda!