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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). 
Parents

  • My biggest problem with swimming is acid reflux and my need to time my swimming with when I eat. In the early morning, I need something like a small meal with a banana and oatmeal. I will then have a protein drink like Orgain after I swim. A late afternoon swim is the best due to timing the workout between lunch and dinner. My overall strategy is to have more small meals throughout the day. I like the convenience of protein drinks to help get most of my protein intake.

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  • My biggest problem with swimming is acid reflux and my need to time my swimming with when I eat. In the early morning, I need something like a small meal with a banana and oatmeal. I will then have a protein drink like Orgain after I swim. A late afternoon swim is the best due to timing the workout between lunch and dinner. My overall strategy is to have more small meals throughout the day. I like the convenience of protein drinks to help get most of my protein intake.

Children
  • in reply to Todd Moran

    I totally understand the issue that is GERD. It wasn't until I adopted an animal-based diet that I was able to trash my bottles and bottles of Tums and Rolaids. I always recommend people steer clear of both bananas and oatmeal.  A medium banana and 1 cup cooked oatmeal each contain 27g of carbs. That's a 54g carb snack. 

    Just remember, eventually, all carbs (except fiber) convert to glucose in the body. I believe this fuels metabolic disease, we call it aging. 

    If you haven't done so already, I recommend to all my clients over 40 to have a Coronary Artery Calcium (CAC score) and a Carotid Intima-Media Thickness (CIMT). Both of these provide assessment of cardiovascular risk. Insurance will not cover the imaging, but they are relatively inexpensive (around $100 each). 

    Happy Swimming!