Training on an Empty Stomach

I want to talk today about a popular subject. While the issue of training while fasted/first thing in the morning is largely a matter of common sense, I think it's important to address. I am interested talking about this issue because it shows how much people can misunderstand a very simple issue.

By and large what and how much you eat before a workout is a matter of preference. However, in my experience, peri-workout nutrition is going to have an impact on training ability more so when you are in a perpetual calorie deficit during a cut.

Think of it this way: if you don't have a lot of money in your bank account, would it not make sense to need more money in the bank account at the time you put more in, to avoid going bankrupt? However, if you're constantly taking money out and putting it back, you're bank statement is going to be the same regardless of whether it stayed there to begin with or not (although the analogy could be extended to having good credit with your bank, but that's a different article). To bring this back to nutrition, having low body fat means you will necessarily have a harder time performing well because of lower glycogen, less leverage, etc.--even this, though, is a generalization. Many people can cut on Intermittent Fasting and train first thing in the morning without food, though I personally can't.

However, the thing I mentioned about contest preparation is important, but keeping some baseline amount of glycogen and carbs in the diet (I'd recommend at least a gram per pound, just as an eyeball recommendation). The thing to remember is that it will be much easier to do this off season, because not only will glycogen stores be full almost all the time, but appetite will be lower, and testosterone and joints will be in better shape. This, of course, means things like post-workout nutrition (which might be more relevant to someone training fasted) become virtually meaningless, because of the same reasons I explained before--the bank account analogy.

That being said, there is always the issue of the placebo effect, which can be very powerful. If you are really sure that eating before a workout will have a positive effect, then I can guarantee that it will. As well, the size and composition of the meal will be important. Eating a pound of bacon and then doing twenty sets of squats, for most people, isn't the most comfortable thought.

(not the most comforting of meals before a workout--only the most tasty).