Training on an Empty Stomach

Training on an Empty Stomach

Written by Calvin Sun
I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs
to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some
fruit before a 6am workout can be difficult, if not impossible, for many people. Youll have to be up early to
prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you
prepare food ahead of time, many people dont have much of an appetite upon waking. Of course, this doesnt
just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, its
likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state
which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isnt a
good idea and today Ill discuss a few reasons why you should reconsider training on an empty tank.
A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had
diminished insulin sensitivity as well as increased LDL cholesterol [1]. Insulin sensitivity is important for proper
nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which
is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or bad cholesterol,
is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.
In addition to improving your long-term health, your athletic performance and body composition can be greatly
improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports &
Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise
experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another
recently published study found that consumption of whey protein before heavy resistance training actually
resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only
before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the
protein only group had significantly higher resting energy expenditures 24 hours after their training session.
Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout
protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words,
consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the
amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and
improved body composition.
Another study published in the Journal of Strength and Conditioning Research found that a placebo group had
significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to
those who consumed a protein and carbohydrate mixture [4]. High blood levels of myoglobin and CPK are most
commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the
kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney
failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce
Workout of the Day
Performance Fitness Competition
Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to todays
heavy double.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) 55, 65, 70, 75, 80, 85,
85, 90, 90, 90-95
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you
used last Monday
D.
Complete as many rounds and reps as possible
in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups
OPTIONAL Additional Conditioning Session
Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%

Masters Games Program

Todays the last day to submit your
application for a position on the Invictus
coaching staff. Click for details.
36 Comments
Monday, July 14, 2014
Login
Login
Password
Login
Call Us: 1-619-231-3000
Search... Enviar Consulta
About + Programs + Shop Contact Us Blog +
Pgina1 de3 Training on an Empty Stomach Invictus | Redefining Fitness
14/07/2014 file:///C:/Users/RODRIG~1/AppData/Local/Temp/Low/32DLODG2.htm
the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training
sessions and less recovery time needed between training days.
If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid
pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30
minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon
as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is
to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-
workout supplementation can be highly variable between people so I recommend experimenting to see what
works best for you. Combined with a good nutritional plan, youll recover faster, get stronger, and be leaner. If
you arent sure on how to implement this approach into your current training, feel free to schedule a consultation
with one of your Invictus coaches.
References:
1. Hamid R Farshchi, Moira A Taylor and Ian A Macdonald. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in
healthy lean women. Am J Clin Nutr. 2005.
2. Cribb, Paul J., Hayes, Alan. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. 2006.
3. Hackney KJ, Bruenger AJ, Lemmer JT. Timing protein intake increases energy expenditure 24 h after resistance training. Med Sci Sports Exerc. 2010.
4. Baty, J.J., H. Hwang, Z. Ding, J.R. Bernard, B.Wang, B. Kwon, and J.L. Ivy. The effect of a carbohydrate and protein supplement on resistance
exercise performance, hormonal response, and muscle damage. J. Strength Cond. Res. 2007.
By CJ on January 1, 2012 / Calvin, Coaches, Must Read Posts / 17 Comments
17 Comments
Exercise Programs
There are both sides. The body will work more effectively when its not attempting
to process food. Person should have a lot of glycogen storage space from the
evening before, so catabolism shouldnt be an issue
Andrew Lewis
Anyone try bulletproof coffee an hour before the WOD? When I get back from the
sandbox, Im interested in giving it a shot, but curious if anyones tried it.
Josh Painter
I do. Works like a charm. Plenty of energy from the coffee and fat.
Kyle
Once I started CrossFit I began looking into different ways to eat ("Paleo and
intermittent fasting)which is a huge step from what I did 6 years prior as a
bodybuilder (6 meals a day, every 3 hours, almost 300g protein @175# 58) I
noticed that training fasted although with a cup of coffee always gave me a ton of
energy, it was never hit or miss like with pre workout meals in the past. I even
went so far as to fast 12+ hours pre workout and then eating my first meal
sometimes 4-6 hours post workout with no ill effects. My body fat stayed low with
ease and my energy levels in the gym were always a non-issue. I did this for over
a year and got stronger while getting leaner (now around 170#). I really enjoy
fasting, sometimes daily (16-18 hours) and sometimes Ill go 20+ hours on a
Sunday and clean my house like a madman, tons of energy.
I was killing it in the gym for 5 days a week, this went on month after month,
almost for a year with only a week or two rest. I over trained big time, you might
think workouts while fasting had an affect on this and they may have, but I think it
was excessive coffee consumption and having to get the best time in every WOD
no matter what, I pushed too hard.
This season Im going to try a different approach and take BCAAs (10g) pre and
post workout while eating 30 minutes after that. Ill report back here in several
months if I remember to let you know what my results are. In closing, I dont
believe training fasted is as detrimental as most believe. The studies show as
long as you get your protein/ carbs within 36+ hours, your body is still primed
Signup Here
Lost Password
Must Read Articles
Cooking with Fats and Oils
Mental Toughness
Tips for Successful Goal Setting and
Achievement
Say No To LSD
Store
Pgina2 de3 Training on an Empty Stomach Invictus | Redefining Fitness
14/07/2014 file:///C:/Users/RODRIG~1/AppData/Local/Temp/Low/32DLODG2.htm
Must Read Articles
Mental Toughness
Training on an Empty Stomach
Tips for Successful Goal Setting
and Achievement
Say No To LSD
Dont Workout With Strangers
Store Address
CrossFit Invictus
1446 Columbia St
San Diego, CA 92101
619.231.3000
CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
619.222.2033
Back to Top 2014 Invictus | CrossFit HQ | Entries (RSS)
Pgina3 de3 Training on an Empty Stomach Invictus | Redefining Fitness
14/07/2014 file:///C:/Users/RODRIG~1/AppData/Local/Temp/Low/32DLODG2.htm