Should you Train FASTED, or should you EAT? “Part 2”

Written By Courtney Samuel

The second part to this loaded question, is what is your Goal? Do you want to lose weight/body Fat, gain muscle, or maintain?

For the majority of the population, we workout to lose weight/body Fat. Here are the pro and cons of training fasted or feed.

Fasted training benefits:

  • Can help you burn fat, through fat oxidation. This is the process in which the body uses stored fat as energy.

  • May make you feel lighter or more focused without food

  • Works well for steady-state cardio (incline walk low speed)

Fasted training drawbacks:

  • Lower performance (especially strength/HIIT)

  • Higher risk of muscle breakdown

  • Not ideal for heavy lifting

Having a meal before you workout (recommended for lifting):

  • More strength → burn more calories

  • Better performance → more progressive overload

  • Lower stress on the body (cortisol decreases when fed)

Bottom line:
For fat loss + lifting → eat small meal first
For fasted cardio → optional

The second part to this question, are those who want to gain muscle. Most ectomorph body types, along with the general poplulations who want to look fitter in their clothes want to add muscle. Muscle gain requires, higher training volume, stronger lifts, and optimal recovery. Here are the pro and cons of training fasted or Feed.

Having a meal before you eat advantages:

  • More reps, more load, more consistency

  • Higher glycogen = better pumps

  • Protects against muscle breakdown

  • Better hormonal environment for growth

Recommended:
Eat 20–40g protein + 20–50g carbs 60–90 minutes before training.

Bottom line:
If your goal is muscle growth → NEVER train fully fasted.

Lastly, if your happy with your body and just want to maintain! No rules here, just do what feels best “Fasted or Feed”!

Courtney Samuel
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Should you Train FASTED, or should you EAT? “Part 1”