Hey there, fellow nerd and aspiring superheroes!
Today, we're diving into the age-old debate of whether it's better to train on an empty stomach (fasted) or after having a meal (fed). As someone on the quest to help middle-aged nerds unleash their inner heroes, I'm here to shed some light on this topic.

The Fast and the Fuelled: Breaking It Down

The choice between fasted and fed training has been a hot topic in the fitness world for quite some time. Let's explore the pros and cons of each approach:

Fasted Training: The Super Fat Burner?

Training on an empty stomach can be beneficial for some people. When you exercise in a fasted state, your body may (not much research that this really helps) tap into its fat stores for energy more effectively. This could aid in fat loss over time. As I said the research on this is quite sparse so don't quote me. 

It may help if you are training early in the morning and don’t want to eat before training, or you don’t have enough time. A sports drink with added carbohydrates could help with this if thats the case.

It might also not be suitable if you're planning on completing intense workouts. You might feel low on energy, and your performance could suffer. To reduce this in a fasted state often a late meal the day before can help.

It's also crucial to listen to your body and ensure you stay hydrated when taking this route.

Fed Training: Powering Up Your Inner Hero

Eating a balanced meal before your workout provides your body with the fuel it needs to perform at its best. Carbohydrates, in particular, are like the power-up mushroom in a video game, boosting your energy levels and enhancing your overall performance during exercise. For most people, this is a solid choice.

So, which path should you choose ? Here's my suggestion:

Fasted Training: I’m not a fan but if your primary goal is fat loss and you're comfortable training fasted, give it a try. Just remember to stay hydrated and be mindful of your body's signals. Fasted training isn't for everyone, so don't force it.

Fed Training: If you want to unlock optimal performance during your workouts, consider having a light meal about 1-2 hours before exercising. A mix of carbohydrates and protein is the ideal combo for a superhero boost. You can also add in meals just before and during training. Here are some recommendations:

1-2 Hours Before Your Workout (Pre-Workout Meal):

This meal should be balanced and provide sustained energy. Aim for a mix of carbohydrates, lean protein, and healthy fats. Here are some options:

The technical bits: 

Carbohydrates: Aim for approximately 1-2 grams of carbohydrates per kilogram of body weight. So, if you weigh 70 kilograms, that's 70-140 grams of carbs.

Protein: Include about 0.2-0.4 grams of protein per kilogram of body weight. For a 70-kilogram individual, this would be 14-28 grams of protein.

What this means in real food:

• Whole grain toast with almond butter and sliced banana: This combo provides complex carbs, healthy fats, and potassium for sustained energy.

• Oatmeal with Greek yogurt and berries: Oats offer slow-releasing carbs, while Greek yogurt adds protein, and berries bring antioxidants and flavour.

• Grilled chicken or tofu stir-fry with brown rice and vegetables: A balanced meal with protein, complex carbs, and fibre.

30 Minutes Before Your Workout (Pre-Workout Snack):

Aim for something lighter that's quick to digest but still provides a burst of energy.

The technical bits:

Carbohydrates: Go for a quick source of around 0.5-1 gram of carbohydrates per kilogram of body weight. For a 70-kilogram person, that's 35-70 grams of carbs.

Protein: Keep this snack light on protein, about 0.1-0.2 grams per kilogram. So, for a 70-kilogram individual, that's 7-14 grams of protein.

What this means in real food:

• A banana: Simple, easy, and packed with carbs to fuel your workout.

• A small handful of nuts and a piece of fruit: The nuts provide healthy fats and protein, while the fruit offers carbs for quick energy.

• Yogurt with a drizzle of honey: The yogurt provides protein and a bit of fat, and the honey adds fast-acting carbs.

During Your Workout (Intra-Workout Fuel):

For longer or more intense workouts, it's essential to maintain your energy levels. Consider options like:

The technical bits:

Carbohydrates: Depending on the duration and intensity of your workout, consider consuming 30-60 grams of carbohydrates per hour. Adjust based on your energy needs.

What this means in real food:

• Sports drinks: These can help replenish electrolytes and provide quick carbs for extended workouts.

• Energy gels or chews: Designed for athletes, these offer a quick energy boost during endurance activities.

• Homemade energy bites: Make your own by mixing oats, honey, nut butter, and dried fruit. These can be easy to carry and consume during breaks.

Remember that individual preferences and tolerances vary, so it's crucial to experiment and find what works best for you. Stay hydrated throughout your workout, too, as dehydration can negatively impact performance.

While the timing of your pre-workout meal is important, remember that consistency and your overall nutrition choices play a more significant role in your fitness journey. Your meals and habits outside the gym matter just as much as what you do during your workouts.
These are general guidelines and can vary depending on your individual metabolism, gender, age, goals, and preferences. It's always a good idea to experiment and see what works best for you. Additionally, consulting with a registered dietitian or nutritionist (like me) can provide personalised recommendations tailored to your specific needs and goals. 

Ultimately, the choice between fasted and fed training comes down to personal preference and your specific fitness goals. The best approach is the one that aligns with your body and your aspirations.

If you're eager to kickstart your journey or have burning questions about your superhero transformation, reach out today! I've got your back, and together, we'll craft a plan that's as epic as your favourite video game quests.

Keep it super 💪