The Stronger By Science Podcast Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
Sep 26, 2019
Listener questions are tackled about fasted training, revealing insights into its effects on performance. The hosts explore strategies for peaking before powerlifting meets, emphasizing personalized approaches. Recovery from intense dieting is discussed, highlighting hormonal balance and individual variability. They also compare training methods like daily undulating periodization and high-frequency Norwegian-style training. The importance of research in validating training claims is underscored, encouraging thoughtful analysis over blind acceptance.
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Fasted Training Lacks Clear Benefits
- Training in a fasted state shows no clear performance benefits and may even be detrimental in some cases.
- Benefits are more linked to low glycogen availability during low-intensity aerobic training rather than fasting itself.
Fasted Cardio Intensity Matters
- Do low-intensity cardio fasted if the work amount is fixed and performance compromise is minimal.
- Avoid fasted state for high-intensity cardio to prevent performance and adaptation loss.
Realistic Expectations for Peaking
- Properly executed peaks typically yield only a 2-4% performance improvement, not dramatic jumps.
- Some individuals, like Chad Wesley Smith, can realize up to 10%, but that's rare.