Training Fasted or After Eating: What the Data Shows

After 3-4 weeks on the method, when the body knows how to use fat and ketones, morning strength training at the end of a 14-16-hour window goes smoothly. Conditions: 300-500 ml of water with a quarter teaspoon of salt 30 minutes beforehand, coffee if desired, a 40-50-minute workout, not two hours, and 30-40 g of protein in the first meal within one to two hours afterward. Many people notice that their head is clearer when fasted, and strength evens out after a month. Fasted cardio — walking, easy running — even more so. The foundation is fasting and training.

During the first two weeks of the method, electrolytes have not yet stabilized, and training fasted causes dizziness. Stress and lack of sleep mean cortisol is already high, and fasted strength training adds to it. An 18+ hour window — a hard workout during it takes muscle away. Intervals and personal records are better after eating. Symptoms: your vision goes dark, you tremble, your heart rate does not drop after a set — stop, take salt and water, and train after eating next time. About cortisol — cortisol rhythm.