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steamishot · 4 years

Text

Changes

~4/21? I think my mindset shifted a lot this past week, especially after staying with Matt and his family for a few days. Admittedly, I used to be very fearful of going outside to public spaces and be extra cautious every time I did take out. For example, my family and I have “outside clothes” and “inside clothes”. I would immediately toss my “outside” clothes into my laundry basket when I arrived home from the market or picking up food, even if I was out for just 5 minutes. My parents were against me doing any uber eats or takeout. They believed home cooked food was the best during this time and refused to eat non-homemade food. My mom left the house less than 2 times this past month. My dad is less fearful - he’s gone out multiple times a week (to buy food and for work) and doesn’t really care, but my mom and I always gave him shit for doing so. I felt like a huge hypocrite going out to see Matt, and was afraid of how my family would react.

I’m really awkward whenever talking about love or romantic partners with my family - especially after what happened with my last parter. I’m avoidant. So I ended up only telling my mom I was going to leave to see Matt 30 minutes before I actually did pack up to go, which was very bad on my part. She was heartbroken and was super fearful and asked “can you not?”. She later called me during the car ride and told me not to come home for a month. Hearing that made Matt feel guilty, and he called my mom’s idea stupid. We got into a huge argument, with me trying to defend my family. I found out later there was some underlying resentment, where he felt like my family treats him like second-rate, which is probably my fault because I choose not to talk about partners to my family.

4/25- it’s now been over a week that Matt has been home and I’ve seen his family every single day even on the days that we were staying at the Airbnb. Things have been kinda tense between us (I think he’s being mean to me, he thinks I’m mean to him). I realize that this is due to several issues:

- Quarantine/pandemic stresses: he’s a frontline worker in the epicenter of covid and working at one of the hardest hit hospitals. Even though he doesn’t verbally acknowledge his feelings and pretends he’s ok, he’s definitely more stressed out than usual. During this time, he’s even more sensitive to any criticism I have. He used to take it all (mostly), but he’s been retaliating more often recently. On his end, he feels that his whole life is a sacrifice, and he’s working extremely hard especially during this scary time - why do I have to criticize him during his vacation? I should just let him enjoy himself.

-Attention: We’re staying with his family during this time, so it’s his time to catch up with everyone. He’s also catching up with his friends online. Because these are the people he rarely talks to (he calls me everyday vs. calling family for like 5 min once a week, and never calling/texting his friends), I have become last on the priority list in attention during his vacation. I keep telling myself it’s fine. However, because I’m also the person he is closest to, I feel like it’s me who puts up with his shit the most. Then I question, why do I have to be so nice to someone who is not very fit as a good partner (due to residency, especially during a time like covid), and on top of that has to be rude to me? I started feeling salty about that.

- Lack of comfort: not to be ungrateful, but I realize that staying at someone else’s home for an extended period of time is stressful, even more so under quarantine. I’m not carefree at his home, and I feel like I have to be on my best behavior/ “professional” around his parents. I lose structure in my daily life and I always have to depend on someone else. I have a few articles of clothing I’m wearing over and over lol. His dad generously gave us his room (because it’s attached to a restroom). However, we’re sleeping on an old spring mattress that creeks with every movement. We’ve had to have quiet, inhibited sex lol.

Anyway, I’m PMSing - 6 days before my period. I hate that I tend to PMS during the times that we have to spend together. I know my concerns are legit, but PMS can make it seem worse/more dramatic than what it is. I was watching Insecure season 4 yesterday, and there was a scene that stuck out to me. Issa’s best friend Molly (who has been single for quite some time) started dating a guy that she really likes. A few weeks later, she got upset that he wasn’t opening up to her. Issa asked something along the lines of “do you actually wanna be happy? you keep looking for problems.” Hearing that kinda put things into perspective for me, as I tend to focus on the negatives than see things as a whole.

Let’s focus on positive things:

- Having a partner in healthcare feels like having the fastpass in an amusement park. Going to costco and beating the line. Free stuff/food everyday. His mom is a PT at USC and she’s received free food, free orchids, free tangerines, etc. I stopped feeling guilty about being out for non-essential things (like going out for take out multiple times a day), because my doctor partner deserves it. When I return to my life at home, I’m not going to do this anymore. Also, he had a healthcare worker discount at the north face, and bought a jacket for me, his mom, and himself.

- Running. The men in his family are all into running. His dad is almost mid-60s and runs 5 miles multiple times a week. His teenage brother runs 7-9 miles like everyday. Matt used to run a lot too, and was the top runner in high school. That’s why even though he’s fat now, it’s only his upper body that is actually fat. His lower body still has that runner’s physique. I went out to the trail with them 3 times already. It’s hard because I have allergies in this weather, and also it’s damn hot. But I was able to run 3.5 miles last time. I’ll try for 4 today.

- Everyday, his parents always ask him what I want to eat. They’re so accommodating, especially his dad. Tea is sacred to his dad, and he never really shared before. No one else in his family was interested in tea either. But because I showed interest and love tea, he’s been asking me multiple times a day - do you want tea? Do you want wine? LOL. He buys breakfast everyday - dimsum, burger king, mcdonalds, chinese breakfast, etc. They always make sure I am fed.

4/30 - after I wrote my last blurb, everything started going uphill. We both became more understanding of each other, and more forgiving. He became more relaxed, I became more relaxed. We were able to have fun again. to highlight the fun times that i had with him and his family:

- the first or second day i was over at his parents house, his dad offered me some tea, but i declined because it was already late and i was afraid i wouldn’t be able to sleep. i asked if we could take some tea leaves to go since were staying at an airbnb at the time. matt says he’s protective of his tea. i think he was a little shocked when i first asked him, because no one in his family is interested in tea, but he gave me like 2 bags initially. his mom was like GIVE HER MORE, GIVE HER 10. SHE IS LIKE FAMILY. i felt a little awkward but i love me some tea.

- did so. much. takeout in 13 days. the first couple days I was still kinda paranoid about going out, but by the last day it felt like NBD to me. Got to eat poke, sugarfish sushi, nabemono hot pot, pho x3, banh mi, boba everyday, ramen x2 (men oh, ramenhood), burgers x3 (in n out, bunz, the win-dow), sugar cane x2, taro cake, yin ji chang fen, thai, philz, dim sum etc. it was reminiscent of our lifestyle whenever we went on vacation. we were still fatasses during quarantine.

- played board games with his brother and mom. played poker with the family and his dad. his younger brother and i lost early on cause we suck, but he and his dad continued playing for another hour and a half or so - matt ended up winning. but it was very nice to see them spend time together as spending time playing games like that was never a thing in their family

- i helped his family take some cute family photos (with and without masks on). his mom likes taking family photos and usually gets to do so on family trips, but said they didn’t get any this year because of the quarantine. the boys aren’t big fans of photos either so she took advantage of me being there. i was also part of a few family photos!

- made charcuterie boards for his family. they really enjoyed it.

- i spent some quality time with his 88 year old grandma. she mostly does her own thing (which is being babysat by an ipad), but one day i made her draw with me by following youtube tutorials - we drew a flower, mickey mouse, a cat, and a monkey together. she asked me to save a video so she can continue doing it and get better. another day, i wanted to have her write/read in english and chinese. his mom found an elementary chinese workbook and she ended up teaching me. the material was very easy and she was like “uh you’re already very good” lol. i then switched the roles and asked her to write in english - she was surprisingly very good and could write quite quickly. as an assignment, i asked her to write a letter to matt. it was precious. it took me back to the days where i would teach english to chinese seniors. i took a pic of them using my instax camera, and she really loved it.

- watched farewell with his grandma, brother, and mom. we already watched it once before so he was sitting in the back only paying half attention. his brother was immediately into it and got emotional at times. at one point, he had to stand up and go towards the back of the room because the emotions were too much to handle. matt said his brother was tearing up. his mom said that watching their family was very relatable and it reminded her of her own family. i tried watching this film with my mom and grandma, but they didn’t get it and found it boring. it was nice to watch a chinese-american film with a chinese family to get that commentary.

- ran/walked/jogged at the trail a total of 20 miles during my stay there

- did home work outs - yoga, blogilates and peloton HIIT with him, his family and friends. we did echo park steve’s yoga one day too. his mom enjoyed peloton yoga and blogilates and asked me to save the videos for her.

- in the first few days, his mom kept repeating “life is beautiful”. the first day, we cheered to him still being alive lol. (not funny and his mom was sleepless a few nights due to worrying, but i think it’s gonna be ok)

- news so I can remember: 3 programs in cali reached out to matt during his vacation, asking if he’s still interested in interviewing for a PGY-2 program. loma linda was one of them and would have been an amazing program to be a part of. it was a very hard decision, but he declined. he had already signed a contract with brooklyn, and this would require him to speak to his program director about his interest in switching programs. not a good look if you don’t actually get into the program.

- his parents (moreso mom) is an avid, adventurous traveler. they had plans to go to africa this year and talked about rescheduling. she included matt and i in the plans to go next year and said “the four of us”. matt brought up norway instead, since that’s more doable. so we settled on going to norway as a family.

- went with matt’s dad to drop him off at LAX yesterday morning at like 6:30am. he then dropped me at home, and officially met my mom for the first time. they shook hands and he told my mom “connie is so nice”. LOL.

After coming home yesterday, my mom bombarded me with questions about matt and his family. and then asked about our future and whether we are thinking of marriage. she is against me moving to nyc during this pandemic, and i hate how uncertain everything is right now. she also thinks that i should be engaged before i uproot my life to move over to be with him. i agree to an extent, but i also understand if he is not ready. it is crazy that we have now been long distance longer than being together in person, and with this pandemic, i’m not sure how long that’s gonna continue. i found out that my mom feels ashamed of me going to stay at a boy’s house for that long. a boy i am not engaged/married to. she doesn’t say it but the actions make me seem slutty to traditional people. she hid the information from my brother and SIL - i think because she would be ashamed if the info leaked out to her parents. that is why she keeps pushing the idea of marriage/engagement on me.

I took yesterday to kinda get used to being back at home, and felt quite sad to detach from my “second family”. In a way, even though it wasn’t always comfortable or easy, I at least felt I wasn’t stagnant. It was like a “bootcamp” to fit in with someone else’s family, their routines, and their daily lives. I’m also happy that I was pushed to run. They eat pretty heavy food, and they all overeat, but they also exercise a lot. My family portions well and eats very clean, but has milder workouts. Sometimes they intentionally skip meals to lose/maintain weight, whereas my family would throw a fit if we didn’t have food at a certain time. Their family is larger (130-190lbs), whereas my family is like (110-150 lbs)? After coming back home and eating my mom’s very clean food, I felt it wasn’t as tasty and I started craving heavier food lol. I think it would be beneficial for me to eat/live like their family for a few months (to gain weight and be stronger), and for matt to eat like my family to lose weight.

When we were eating takeout ramen one day, his mom mentioned that he never used to eat carbs. When he was at home and had a workout routine, it was just protein and veggies. I realize that without me, he probably wouldn’t be such a fatass lol. He said he would probably be too lazy to go out to eat, especially if he didn’t have a partner. I remembered that before meeting me, his diet would be soylent and protein bars. We’ve come a long way.

Anyway, I’m finally getting back into my routine at home. It’s kinda boring now, but I’ll adjust. I did only the minimum for work these past two weeks, and now UC Path is down for a week, meaning I can’t really do much work. I’m taking a half day tomorrow, using COVID admin pay. My tomato plants grew a lot. My ginger may have sprouted a little, but my strawberries seem like they’re a fail. Finally applied for PUA for my uncle, hope he will be receiving a paycheck soon. Supposed to get my period really soon so I’ve been feeling pretty lazy. I may start running outside on my own.

I’m worrying less about covid now. I used to freak myself out by reading the news everyday and following the subreddit, but looking at statistics, I feel ok.

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jesseneufeld · 6 years

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Fasted Workouts: When They’re More Effective (and How I Incorporate Them)

Fasted workouts are a controversial topic in the fitness world. To some, the idea of working out without “carbing up” or doing the pre-workout protein shake is unthinkable. Won’t my performance suffer? Won’t my muscles shrink? Won’t my body think I’m in the middle of some horrible famine and go into starvation mode?

To others, fasted workouts are sacred tools, the perfect antidote to modern decrepitude. When I train in a fasted state, I can will my adipocytes to release fatty acids and feel the heat as they burn, hear the barely audible *pop* of muscle satellite cells replicating and proliferating, and see visions of my future physique through my gaping third eye.

Where does the truth lie? Let’s look….

To begin with, the evolutionary argument—the Grok logic—for fasted workouts is extremely appealing and intuitive.

Humans did not evolve with access to 24-7 fast food restaurants, grocery stores containing hundreds of millions of calories, and food supplies so ample that we often throw out half of it before we’re able to eat it. If paleolithic humans wanted to eat, they had to hunt or gather something—both of which require the expenditure of caloric energy—often on an empty stomach. In fact, these “workouts” for hunter-gatherers probably occurred more often than not in a fasted state.

This doesn’t mean that fasted workouts are ideal or optimal for health, performance, and fat loss. It does suggest that humans have the capacity for working out in a fasted state without falling apart or losing all the benefits normally associated with exercise. The question is if fasted workouts offer any special advantages.

Today, I’m going to dig into the literature to explore the most frequent questions and claims about fasted workouts and arrive as close to the truth as we can.

Are Fasted Workouts Good or Bad for Muscle Gain?

Let’s take a look.

One common argument is that since you’re not eating, which already “stresses” the muscles and deprives them of structural substrate, stressing the muscle with exercise causes it to “melt away.” This is overly simplistic, if attractive.

For one, that first bit is wrong. Reasonable durations of fasting don’t cause muscle loss. In fact, you can do a few days of fasting without incurring any significant muscle loss. The ketones generated during the fast have protein-sparing effects, and the fasting-induced spike in growth hormone also spares muscle from breakdown. There was even a study where blocking growth hormone with a GH blocker caused fasting people to lose 50% more muscle than fasters who didn’t get the blocker.

For two, strength training itself is a powerful signal to your body that your muscles are essential tissues vital to your survival. Your body generally tries to avoid burning through essential tissues. Lifting also increases growth hormone. Paired with the fasting-induced GH boost, your muscles will be in good standing.

Okay, so fasted workouts don’t appear to be bad for gains. Are they good?

Fasted training augments the anabolic response—the ability of muscles to take up protein and get bigger and stronger. A 2009 study found that, compared to athletes who lifted weights after breakfast, athletes who lifted weights in the morning before eating had an augmented anabolic response to a post-workout protein-and-carb shake.

Are Fasted Workouts Good for Fat Loss?

This one makes sense, doesn’t it? When you don’t have exogenous calories coming in, and you go for a run or walk or bike ride, your body should burn more body fat since it’s the only energy source available. But does it actually happen?

Well, short term studies find that fasted cardio increases fat oxidation in the body. People who go for a run in a fasted state have a lower respiratory quotient, an indication of greater fat burning versus glucose burning. One study found that a morning fasted cardio session increased 24-hour fat oxidation by 50% in young men.

An increase in 24-hour fat oxidation doesn’t say much about long term fat loss, however.

Another study followed a group of healthy women for four weeks, placing them on a morning fasted cardio routine. Three mornings a week, the subjects would perform 50 minutes of treadmill cardio at 70% of their max heart rate in a fasted state. Both the fasted group and the control group (who performed the same cardio, just not fasted) maintained a daily 500 calorie deficit. What happened?

There were no differences in fat loss between groups. Both groups lost weight and lost body fat, but fasted morning cardio did not accelerate the loss. A recent analysis of the available research came to the same conclusion: no difference in fat loss or weight loss between fasted workouts and fed workouts.

I’d like to see a similar four-week study done with men, who in my experience and from reading the fasting literature tend to have a more favorable response to extremes in caloric restriction.

This isn’t a perfect fasted workout study, but it’s better than nothing. A group of triathletes was placed on a “sleep-low” program: instead of eating a ton of carbs after their afternoon workouts, they ate none at all. They depleted their glycogen with the workout, ate a very low-carb dinner, and went to sleep. Then they woke up and did low-intensity cardio in a fasted state, which is the equivalent of a normal person going for a walk. The study was interested in performance, not fat loss, but the group who did their cardio in a glycogen-depleted, fasted state lost more fat than the control group.

An old bodybuilding classic for shedding fat is the fasted morning walk. Wake up, consume no calories, and go for a brisk 20-30 minute walk. In those who are already pretty lean but want to get very lean (like bodybuilders preparing for competition), fasted low-level cardio can be very effective. This is the hardest body comp transition—from lean to very lean. Lean is what the body “wants,” and going lower requires getting over the natural tendency to hold on to diminished body fat stores. A fasted walk, jog, or cycling session performed in the aerobic zone almost forces the body fat to release into circulation. Insulin is low. Sensitivity is high. The stage is perfect, in theory.

Are Fasted Workouts Good for Performance?

Yes and no.

To answer this question, we must note the distinction between training and competing. You might perform worse in a given workout if you’re fasting. You’ll probably perform better if you’ve eaten. But if you’ve consistently trained in a fasted state, the metabolic and muscle adaptations you’ll acquire will boost performance when you compete in a fed state. And that’s everything, isn’t it? While it’s fun to go hard in a workout, test your PR, and treat your training session like the world championship, the real reason we train is to adapt to the training and get better, fitter, and faster—whether for a legit competition or to simply get healthier. A fasted workout trains you to perform under difficult physiological conditions of low fuel availability, and that comes in handy. You probably wouldn’t enter a race or powerlifting match in a fasted state, but the fasted workouts you did in the months leading up to competition make you more likely to win.

The two are complementary. Train fasted, race fed.

Sprinting performance appears to suffer. In one study, sprinting athletes who had fasted had impaired speed and power thanks to less springiness. In another, fasted sprinting led to slower reaction times. Again—the question is, do the training adaptations you get from sprinting in a fasted state make up for the acute losses in performance?

Ramadan fasters (no food or drink during daylight hours) who engage in sprint training improve their soccer-specific endurance performance. They may suffer during the training, but they get good training effects.

As for strength training, there isn’t much solid scientific evidence that the fasted state improves or harms performance. One thing I’ve noticed—and have also heard from dozens of anecdotal reports—is that fasted workouts fill me with a special sort of energy. For lack of a better term, it feels more “Primal,” like you’re actually on the razor’s edge of desperation and performance, where your entire being is focused on lifting the weight, sprinting the hill, or spearing the deer that represents the difference between food for a week and total starvation. It’s pretty cool.

Some people report the opposite. Some people seriously lag if they haven’t eaten. They need something in their bellies to have a good workout. This is a subjective thing, and you’ll probably find that it changes from workout to workout. For example, strength workouts and low level aerobic activity (hiking, walking, paddling) go well for me on an empty stomach, while I prefer to have something light to eat before really intense Ultimate Frisbee matches. Figure out what works for yourself.

Implications for Certain Populations and Conditions…

Type 2 Diabetes

Fasted training improves several physiological markers that are especially relevant to people with type 2 diabetes. For one, it improves insulin sensitivity. The basic definition of type 2 diabetes is “extreme insulin resistance”; fasted workouts counter that insulin resistance. It also improves fat burning, another deficiency common in type 2 diabetes.

Keto Dieters

Keto dieters and fat-adapted folks on low-carb, high-fat programs seem to do better in the fasted state. If you’re already adept at burning your own body fat and training in a low-carbohydrate state, training in the lowest-carbohydrate state—a fasted one—isn’t a big leap.

Gender

As I’ve written before, women tend to react more poorly to intermittent fasting, especially fasts exceeding 14 hours. They are simply more sensitive to caloric restriction, seeing as how their biological “programming” prefers they have a steady source of calories in place for growing, feeding, and nursing babies. Whether you have kids or not, that’s what a significant portion of your DNA is geared toward.

That’s not to say fasted training doesn’t work for women. It just might not do anything special compared to fed training. For instance, this study found that whether overweight women did high intensity interval training in a fasted or fed state had no effect on the benefits. Both types of training worked equally well, improving body composition and the ability of the muscles to burn fat.

Other research finds that women can benefit from fasted training, though men may derive unique benefits. In another study, men and women performed fed and fasted endurance training. Both men and women saw better VO2max increases when fasted, but fasted men saw bigger boosts to muscle oxidative capacity. Fasting helped both in this case. It just helped men a little more.

How I Use Fasted Training

These days, most of my workouts are performed in the fasted state. Anything resembling lower level “cardio,” like walking, hiking, standup paddling, and bike rides are all done totally fasted.

Before heavy lifting or HIIT sessions, however, I’ll drink 20 grams of collagen peptides with some ketone salts and often creatine monohydrate. This isn’t to “fuel” me. The collagen provides the raw material my connective tissue (tendons, ligaments, cartilage) needs to adapt to the training stress, the creatine provides the substrate for quick ATP generation for short bursts, and—this is speculative, mostly—the ketones provide brain fuel to prevent “bonking” and act as an epigenetic signal for muscle preservation. This drink doesn’t contain many calories, nor does it provoke a huge insulin response. I’m technically breaking the fast, but I’m retaining most of the benefits.

I always continue the fast after my workouts. Going a few more hours without eating enhances the HGH response, which helps spare muscle burning and augments the adaptive responses. The ability to comfortably fast after a training session is a good sign that you’re fat-adapted. If I were trying to maintain some elite athletic schedule, I’d refill my glycogen stores, but I’m not chasing performance anymore. It just doesn’t make sense to burn through them and eat a bunch of carbs only to go do it again.

I don’t train in a fasted state for magical effects. I’m not expecting any miracles and neither should you. But I do think every healthy human should be able to complete a fasted workout without falling apart or losing more than a step.

I can. How about you? Ever try fasted workouts? How do you use fasting to augment your training?

Thanks for reading, everyone.

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References:

Deldicque L, De bock K, Maris M, et al. Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state. Eur J Appl Physiol. 2010;108(4):791-800.

Marquet LA, Brisswalter J, Louis J, et al. Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy. Med Sci Sports Exerc. 2016;48(4):663-72.

Iwayama K, Kurihara R, Nabekura Y, et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine. 2015;2(12):2003-9.

Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr. 2014;11(1):54.

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476-1493.

Cherif A, Meeusen R, Farooq A, et al. Three Days of Intermittent Fasting: Repeated-Sprint Performance Decreased by Vertical-Stiffness Impairment. Int J Sports Physiol Perform. 2017;12(3):287-294.

Cherif A, Meeusen R, Farooq A, et al. Repeated Sprints in Fasted State Impair Reaction Time Performance. J Am Coll Nutr. 2017;36(3):210-217.

Aloui A, Driss T, Baklouti H, et al. Repeated-sprint training in the fasted state during Ramadan: morning or evening training?. J Sports Med Phys Fitness. 2018;58(7-8):990-997.

The post Fasted Workouts: When They’re More Effective (and How I Incorporate Them) appeared first on Mark's Daily Apple.

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cynthiamwashington · 6 years

Text

Fasted Workouts: When They’re More Effective (and How I Incorporate Them)

Where does the truth lie? Let’s look….

To begin with, the evolutionary argument—the Grok logic—for fasted workouts is extremely appealing and intuitive.

Today, I’m going to dig into the literature to explore the most frequent questions and claims about fasted workouts and arrive as close to the truth as we can.

Are Fasted Workouts Good or Bad for Muscle Gain?

Let’s take a look.

Okay, so fasted workouts don’t appear to be bad for gains. Are they good?

Are Fasted Workouts Good for Fat Loss?

An increase in 24-hour fat oxidation doesn’t say much about long term fat loss, however.

I’d like to see a similar four-week study done with men, who in my experience and from reading the fasting literature tend to have a more favorable response to extremes in caloric restriction.

Are Fasted Workouts Good for Performance?

Yes and no.

The two are complementary. Train fasted, race fed.

Implications for Certain Populations and Conditions…

Type 2 Diabetes

Keto Dieters

Gender

How I Use Fasted Training

These days, most of my workouts are performed in the fasted state. Anything resembling lower level “cardio,” like walking, hiking, standup paddling, and bike rides are all done totally fasted.

I can. How about you? Ever try fasted workouts? How do you use fasting to augment your training?

Thanks for reading, everyone.

(function($) { $("#dfqKPXI").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfqKPXI" ); })( jQuery );

ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '72277' });

References:

Marquet LA, Brisswalter J, Louis J, et al. Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy. Med Sci Sports Exerc. 2016;48(4):663-72.

Iwayama K, Kurihara R, Nabekura Y, et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine. 2015;2(12):2003-9.

Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr. 2014;11(1):54.

Cherif A, Meeusen R, Farooq A, et al. Three Days of Intermittent Fasting: Repeated-Sprint Performance Decreased by Vertical-Stiffness Impairment. Int J Sports Physiol Perform. 2017;12(3):287-294.

Cherif A, Meeusen R, Farooq A, et al. Repeated Sprints in Fasted State Impair Reaction Time Performance. J Am Coll Nutr. 2017;36(3):210-217.

Aloui A, Driss T, Baklouti H, et al. Repeated-sprint training in the fasted state during Ramadan: morning or evening training?. J Sports Med Phys Fitness. 2018;58(7-8):990-997.

The post Fasted Workouts: When They’re More Effective (and How I Incorporate Them) appeared first on Mark's Daily Apple.

Article source here:Marks’s Daily Apple

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