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Fasted exercise

06KWC
To eat or not to eat prior to exercise, that is the question!
There are several factors that go into this decision:
What is your daily nutrition? Mine - I’m animal-based, low-carb ketogenic. This means that I maintain my carbohydrate intake to less than 5% of my overall nutrition. I generally consume 60% fats and 35% protein.
How often do you exercise? Me - daily cardio/weight training, and swimming 2-3 times a week.
What is your goal? Mine - live until 120, swim into my 100s, and maintain overall general good health.
My preference? I prefer to exercise in a fasted state. Eating anything before exercise tends to make me feel sluggish, whether in the gym or in the water. If I’m putting in a double workout, cardio/strength training in the morning (0600) and a swim in the afternoon (1500), I eat breakfast after my morning workout and dinner after I swim.
Caution - The more carbohydrate dependent you are, the more difficult it is to exercise in a fasted state.
When not to exercise fasted - if you feel dizzy or nauseous, stop exercising and get some fats and proteins (bacon and eggs). 
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  • I prefer no solids before I swim in the morning. I buy the cartons of Orgain plant based protein drinks at Costco and drink half of it before I swim, and then the other half immediately after I swim. When I return home, my husband makes us the BEST smoothies: Orgain protein powder, Orgain Creatine powder(a new addition), vanilla soymilk, frozen blueberries, frozen strawberries, chia seeds, and flax seeds.

  • in reply to Elaine Krugman

    Just some friendly advice. As a nutrition coach, I feel compelled to respond.

    I don't promote shakes or smoothies. Of note, plant-based protein isn't as bioavailable to humans as animal protein. It's good that the brand you're drinking contains a small serving of carbohydrates. So many protein shakes contain too many ingredients and too much sugar. I'd be more concerned about the smoothie. Estimating quantities, you could be consuming 60g of carbs and approx. 30g of sugar. Most carbohydrates (simple, complex, fructose) eventually convert to glucose in the body. 

    We've been lied to about nutrition for the past 2 centuries. We require fats and proteins for life and health but not carbohydrates. Our body can use gluconeogenesis to produce the glucose we need, using amino acids, glycerol, and lactate. Granted, some people can consume carbohydrates and not see issues for decades, we call it aging. 

    This information may not change your mind, but perhaps it will help someone that is confused about nutrition. 

    Happy Swimming!

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  • in reply to Elaine Krugman

    Just some friendly advice. As a nutrition coach, I feel compelled to respond.

    I don't promote shakes or smoothies. Of note, plant-based protein isn't as bioavailable to humans as animal protein. It's good that the brand you're drinking contains a small serving of carbohydrates. So many protein shakes contain too many ingredients and too much sugar. I'd be more concerned about the smoothie. Estimating quantities, you could be consuming 60g of carbs and approx. 30g of sugar. Most carbohydrates (simple, complex, fructose) eventually convert to glucose in the body. 

    We've been lied to about nutrition for the past 2 centuries. We require fats and proteins for life and health but not carbohydrates. Our body can use gluconeogenesis to produce the glucose we need, using amino acids, glycerol, and lactate. Granted, some people can consume carbohydrates and not see issues for decades, we call it aging. 

    This information may not change your mind, but perhaps it will help someone that is confused about nutrition. 

    Happy Swimming!

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