� #1
Old 02-01-2013, 03:36 PM
Solstice Goat's Avatar
Frater Aegagrus
Join Date: Aug 2012
Location: Seattle, WA
Posts: 1,185
Solstice Goat will become famous soon enough
Cool Thoughts on Fasted Training

Is that big protein shake or glucose drink helping your workout?

The fasted group destroyed the fed group. All groups were eating an isocaloric high-fat, high-carb (50/40/10 F/C/P) diet well above maintenance, but the fasted group gained the least weight and the least amount of body fat. Most importantly, glucose tolerance and insulin sensitivity improved in the fasted group and suffered in the fed group (you don�t even wanna know about the poor control group), meaning the fasted folks were better able to shuttle nutrients into their muscles and handle both carbs and fat together.

There�s more, of course. A study released earlier this month describes the beneficial effect of fasted endurance training on post-workout eEF2 activity. eEF2, or elongation factor 2, is a crucial factor in muscle protein synthesis. eEF2 is subject to either dephosphorylation (generally good for protein synthesis) or phosphorylation (generally inhibitory of protein synthesis). Subjects were split into two groups: CHO, who received a carb-rich breakfast before and carb-rich drinks throughout an endurance training session; and a fasted group, who received only water. Training was 3x a week for 2-hours at 70% VO2 max for both groups (not my cup of tea, personally). The CHO and fasted groups both had comparable eEF2 phosphorylation pre workout, but post workout, CHO group phosphorylation doubled and dephosphorylation was largely negated, while fasted group dephosphorylation was maintained and phosphorylation remained stable. Remember: dephosphorylation good for muscle maintenance, phosphorylation not so good. As I�ve said before, this type of endurance training can be fairly catabolic, and I myself had trouble maintaining weight, let alone actual muscle mass, as a runner.

The takeaway? It�s just more fuel for the fire. Fasted training improves metabolic performance and helps maintain muscle after endurance exercise

Read more: https://www.marksdailyapple.com/monda...#ixzz2Jh3QLi85

I'd rather meander for the prevention than race for the cure.
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