How bad is fasted weight training?
 

How bad is it to do light weight training in the morning if I usually don't eat until about 2-3 hours later? I know fasted cardio is something people do, but I always hear advice about pre and post weight workout protein.

I started light weight training today, after beginning Atkins about a week ago. (I'm no stranger to either, but I'm trying to make realistic lifelong changes and goals so I can stick with it this time.)

I've been doing very well with my weight loss for quite a few months (30 lb. down) by drinking just coffee with cream in the mornings, and I'm not hungry in the mornings. I want to continue with this trend, so I'm not looking for advice about breakfast being the most important part of my day. :)

If I have to switch to evenings for weight training, I will try to make that happen, but the best window for my exercise seems to be in the morning, so here is what I am trying to determine: Is weight training on an empty stomach actually damaging, or just somewhat less effective for building/toning muscle?

Some argue that it's the BEST time to exercise. Check out Dr. Jason Fung. He's the newest IF guy on the scene right now. He just came out with a book, which I'm reading now, The Obesity Code. He also has a blog...which I can't remember the name of right now. Intensive Dietary Management? Anyway, I know he recommends working out, in general, in a fasted state. Not sure what he says about weight training specifically. But in my opinion, I don't believe it to be harmful, per say. I'm just not sure when you'd get the most benefit for the least amount of effort. I think Dr. Fung would say that a fasted state is optimal because that's when our ancestors would have been trying to spear an animal and then he'd use a bunch of science to back it up. 😉👍

Thanks. I will definitely check into his book and blog.

I'm not sure it's even going to slow down muscle growth. Most of the stuff I see looks at eating protein just before, during, or after the workout, and the short-term differences in protein synthesis, assuming that a greater peak in synthesis=more muscle built. Which isn't necessarily true, synthesis could rise higher without net synthesis over the 24 hour period or more being any greater. Nutrition around workouts is very important to the bottom lines of the supplement companies and websites/magazines that are sponsored by them, I'm fairly skeptical about the whole thing.

My totally non-expert opinion? This sort of advice is usually offered in reference to traditional "body building" routines and dietary recommendations, not low-carb specific.

If you are "fat-adapted" via your low-carb routine, you'll have plenty of energy to do the workout at any time, fasted or not. In fact, there might be some fat-burning advantage to doing it in the morning in your fasted stated. As long as you don't feel dizzy or shaky (beyond the usual challenges), you should be fine. Physiologically speaking, your body is probably not "depositing" protein in the muscles while you exercise. That's an ongoing rebuild, not related to the immediate consumption of protein. Drink water. Coffee with cream is great, too.

Try it out, see how it goes, and let us know. I'm hugely in favor of weight training, and I agree that first thing in the morning is the time to get it done.

I'm hoping it's okay, I just did some.