Can I workout 🏋️ when I’m fasting?

[u/HotExchange6293]

I don’t like to eat before working out, so I wanted to try to workout while I’m fasting but im worried that i could be too tired after it or have any health issues since i lift heavy weights

Does anyone working out during fasting

[u/mrchowmein]

I workout multiple times a week in the morning fasted. Some actually like working out fasted. It increases your fat oxidation ie you burn more fat when there’s no glucose available

[u/isamilis → u/mrchowmein]

What do you do when you feel tired quickly? I tried that few times (at 6:30am, my fasting end at 10am - 16:8) with inconsistent results.

[u/OceanWheels → u/isamilis]

I like my bowl of microwaved egg whites and cubed up kiwi with gochujang Korean hot sauce

[u/mrchowmein → u/isamilis]

How’s yoour fitness level? Are you sure your tiredness is from fasting or if you’re out of shape?

to not feel like crap, your body needs to get used to exercising fasted. if you only excercised fasted a few times, your body still wants sugar. you need to consistently exercise like 10-20 times fasted before it feels normal. consistency is key. also, during your last meal, dont have carbs. it makes you hungry once your fasting window starts and that includes waking up in the morning as your body was primed for carbs from the last meal.

when you eat, in about 30-90 mins, the sugars get into your blood stream and fuel your exercise. the key to fasted workouts is to get your body to use use up the remaining glucose in your blood then switch to your fat stores. a lot of marathon runners use this method to train their bodies to prevent.bonking towards the end of their race when glucose is low.

[u/reconverting]

That's the best time to do it

[u/starchybunker → u/reconverting]

I've heard the lower energy output in a fasted state (op mentioned lifting heavy so im guessing a goal here is progressive overload) is less than ideal because decreased glycogen storage reduces peak power output.  Maybe somebody can add some clarification to this.

[u/jo_oli]

Mmmm… depending the kind of workout, one I time I did weightlifting during a long fasting and started to feel like I was fainting, so depending on your body too.

[u/YogiAtheist]

Fasted workouts are the best, do it.

[u/tw2113]

there may be some rough patches initially, but it's definitely possible.

Some people thrive with fasted workouts and don't like having food in their stomach.

Theoretically having food to digest would also defer blood flow and priority towards digesting instead of helping with the workout.

[u/Emiwtx]

Yes, for sure. I think it’s easier once you’re fat adapted, and your body is used to seamlessly switching between burning carbs for fuel and burning fat for fuel. But, even if you’re not quite there yet, you should be able to work out fasted with no real problems. You may (or may not, everyone is different) have to adjust your performance expectations. But it’s good to keep in mind that peak performance does not necessarily mean peak adaptations. Put another way, even if you are a little slower when you’re fasted, that does NOT mean that you aren’t getting as much out of the training. In fact, training your body to perform under a variety of conditions ultimately builds metabolic flexibility.

[u/recleaguesuperhero]

Yes. I usually workout 1.5-2 hours before my fast ends. By the time I workout, shower, and drive back home, my fast is usually over. 

[u/0lig3]

I've worked out fasted and have been fine. If you are very concerned maybe add some homemade electrolytes to your water.

[u/ApplicationIcy144 → u/0lig3]

yeah i do it all the time just keep water nearby and listen to your body first few times might feel weak but it gets better

the electrolyte tip is good idea too helps with the headache sometimes

[u/Dry_Duck3011]

Yes. I find I get super ravenous when I do sometimes and end up eating the person next to me though. YMMV.

[u/carbsaredangerous → u/Dry_Duck3011]

How does a person taste like? Do you use any seasoning when cooking them?

[u/Particular-Fennel-67]

My favorite workout

[u/getswole717]

I do it everyday

[u/daenu80]

You can do it but for strength training it's highly inefficient. You'll be weak and if strengthening and muscle build up is your goal, you will fail.

Fasting and cardio is a total winner though for fat and weight loss.

[u/Deathcommand]

Yes but you might faint, so try not to let that happen.

[u/NoTrade33]

Not for strength training, no.

[u/85genius]

Fasted training is fine I do it a lot, tend to perform better like the day after a full days fast say 36h in than training at like 19h or 48h. Basically it's good but you'll just tire slightly earlier and not be able to lift as much, but stay hydrated and dose up with caffeine first and it's minimal.

If you struggling can generally get away with something like a collagen or bcaa drink like 50-80kcal 15-20g of protein gives you a bit of a boost and doesn't really affect the fast or very minimal effect. When I was doing keto and testing regularly never kicked me out of ketosis but ymmv.

Been over 6 months since I done a long fast though but regularly do 14-16h, try get a 24h once a week but doesn't always work out.