EP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATING
Dec 29, 2023
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Explore the importance of properly fueling yourself throughout the day, the negative effects of skipping meals, the drawbacks of resistance training in a fasted state, the impact of fasting on fat loss and muscle retention, and the benefits of eating breakfast. Highlight the importance of protein-centered pre-workout fueling, the negative impacts of low energy availability and fasting on training and hormone levels, and the drawbacks of skipping breakfast on physical activity and training performance.
Properly fueling your body throughout the day is crucial for achieving body composition goals and optimizing training performance.
Skipping meals and creating within-day energy deficiency can have detrimental effects on your body, hormone production, and overall body composition.
Training in a fasted state can negatively impact performance, muscle growth, and recovery, highlighting the importance of pre-workout fueling.
Deep dives
The Importance of Properly Fueling Yourself Throughout the Day
Properly fueling your body throughout the day is crucial for achieving body composition goals, such as building muscle and losing fat. Chronic dieting and under-fueling can lead to metabolic adaptations that make it harder to achieve these goals. Your metabolism adapts to what you consume, and factors like calorie intake, macronutrient composition, training intensity, activity level, sleep quality, and stress affect how efficiently your body burns calories. Spending significant portions of the day in an under-fueled state, such as skipping meals or saving macros for later, can lead to within-day energy deficiency. This can have negative effects on metabolic rate, training performance, recovery, muscle growth, hormone production, and hunger management. Properly fueling yourself throughout the day is essential for sustaining energy levels, optimizing nutrient timing, maximizing training performance, and supporting muscle growth.
The Negative Effects of Skipping Meals and Creating Within-Day Energy Deficiency
Skipping meals and creating within-day energy deficiency can have detrimental effects on your body and training. This approach, often seen in fat loss phases or macro-based diets, involves going long periods without eating and then overeating later in the day. Though this may seem like an effective method for creating an energy deficit, spending extended periods in an under-fueled state can lead to negative metabolic and endocrine effects. Within-day energy deficiency can suppress resting metabolic rate, hormone production, and increase cortisol levels. Research shows that spending prolonged periods in an under-fueled state can negatively impact menstrual cycle function, muscle protein breakdown, hormonal balance, and bone mineral density. It is crucial to distribute nutrient intake throughout the day, especially around training, to maintain energy balance, support muscle growth, and optimize overall body composition.
Avoid Training in a Fasted State and Prioritize Pre-Workout Nutrition
Training in a fasted state can have negative impacts on training performance, muscle protein breakdown, and muscle growth. It is more beneficial to prioritize pre-workout fueling to ensure optimal performance and recovery. Consuming protein and carbohydrates before training is important for stimulating muscle protein synthesis, providing fuel for intense workouts, and maximizing muscle glycogen stores. Protein intake before training helps maintain a positive protein balance and supports muscle growth. Carbohydrates are the preferred fuel source for intense exercise, and consuming them before training helps ensure adequate glycogen levels for optimal performance. If you train early in the morning, it is still essential to fuel yourself before the session to enhance training quality and recovery. Skipping breakfast and training in a fasted state can lead to reduced physical activity levels, lower training performance, impaired hormone production, and negatively affect body composition goals.
Importance of fueling before training
Training on an empty stomach not only affects performance and muscle building, but it also delays recovery. Without proper fueling, there is a lack of readily available amino acids and carbohydrates to support muscle repair. Additionally, training in a fasted state can compromise hydration levels and deplete liver glycogen, leading to quick depletion of energy sources. Research shows that females respond better to training in a fed state, with improved fueling, performance, and recovery, resulting in greater training adaptations and body composition improvements. To ensure proper fueling, consuming a pre-workout protein source and having a post-workout meal is crucial.
Effect of nutrient timing on appetite and weight loss
Skipping breakfast or practicing intermittent fasting does not provide any additional advantages for fat loss or metabolic health compared to traditional calorie restriction. Research shows that fasting approaches are more predisposed towards muscle loss while dieting, as they lead to a higher percentage of fat-free mass loss, including muscle tissue. Eating breakfast or early nutrient loading has been linked to better appetite regulation, hunger management, greater calorie burn, improved insulin sensitivity, and reduced glucose spikes. Studies suggest that a nutrient-dense breakfast or early meal helps with weight loss maintenance and plays a crucial role in overall body composition improvements.
EP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATING BREAKFAST
TOPICS:
INTRO TO TODAY’S TOPIC AROUND THE IMPORTANCE OF PROPERLY FUELING YOURSELF
THE NEGATIVE EFFECTS OF SKIPPING MEALS & CREATING A STATE OF WITHIN DAY ENERGY DEFICIENCY
WHY YOU WANT TO AVOID DOING YOUR RESISTANCE TRAINING SESSIONS IN A FASTED STATE
THE MOST IMPORTANT NUTRIENTS YOU SHOULD BE FOCUSING ON PRE-TRAINING
HOW TO APPROACH PRE-WORKOUT FUELING IF YOU TRAIN EARLY IN THE MORNING
HOW FASTING IMPACTS FAT LOSS & MUSCLE RETENTION
WHY YOU SHOULD BE EATING PROTEIN AROUND TRAINING TO MAXIMIZE MUSCLE GROWTH & MUSCLE RETENTION
HOW FASTING IMPACTS FEMALES
THE DRAWBACKS OF SKIPPING BREAKFAST
THE BENEFITS OF STARTING YOUR DAY OFF IN A WELL FUELED STATE IN TERMS OF PHYSICAL ACTIVITY, APPETITE AND HUNGER MANAGEMENT & BLOOD GLUCOSE CONTROL
