Long Story Short:
Fasted exercise = Fat burning
BCAA (5g) Prior to training = Muscle sparing
If you’re like me, it doesn’t feel right exercising on a full stomach. Many of my patients ask me if it is okay to exercise on an empty stomach, and I am never able to give a one-size-fits-all answer, but fasted exercise may improve fat burning.
Many health and fitness ‘experts’ claim you should not train on an empty stomach because you will lose muscle mass. A recent study in the American Journal of Physiology – Endocrinology and Metabolism concluded that subjects who exercised in a fasted state, impacted gene expression in their fat cells which told them to stop storing fat and use fat as fuel. That’s the goal!
Exercise science research changes almost every day. That is why it is important to know your biochemistry, physiology, endocrinology. But more importantly you need to figure out what works for you, and that’s what Precision Medicine is all about.
I recommend BCAA. These are amino acids that are directly used by the muscle for energy and they prevent muscle break down. Additionally BCAA have been associated with increased Growth Hormone and Testosterone.
Remember your fitness regime should be tailored to fit your biochemical individuality.
- Yung-Chih Chen, Rebecca L. Travers, Jean-Philippe Walhin, Javier T. Gonzalez, Francoise Koumanov, James A. Betts, Dylan Thompson. FEEDING INFLUENCES ADIPOSE TISSUE RESPONSES TO EXERCISE IN OVERWEIGHT MEN. American Journal of Physiology – Endocrinology And Metabolism, 2017