Fasted Cardio vs. Fed Cardio. What's better for fat loss?

Hello, fitness enthusiasts! Today, let's delve into the age-old debate of fasted cardio versus fed cardio. We often hear conflicting opinions, but fear not! We're here to break down the facts.

Fasted Cardio: Is it a Magical Spell for Fitness?

You might have heard whispers about fasted cardio, the idea that working out on an empty stomach can do wonders for weight loss. But, is it really a magic trick?

Some studies suggest that fasted cardio might increase the utilization of fat for energy. A study published in the British Journal of Nutrition [1] found that exercising in a fasted state led to a higher fat oxidation rate during exercise. However, it's important to note that this doesn't necessarily translate to greater long-term fat loss.

Fat oxidation simply means you're using some fat stores more readily as your fuel source, but this doesn't mean that those stores won't be replenished.

Fed Cardio: Fueling the Fire

On the flip side, we have fed cardio. This is exercising after you've had a meal or a snack. The idea here is that your body has more energy to burn, making your workout more effective. A study in the Journal of the International Society of Sports Nutrition [2] found that consuming carbohydrates before exercise improved endurance performance.

The Truth Unveiled: Fasted vs. Fed

Now, here's the big secret – neither is conclusively better than the other! It all comes down to personal preference. A comprehensive review published in the Strength and Conditioning Journal [3] concluded that the effectiveness of fasted or fed cardio depends on various factors, including individual goals and preferences.

So, what's the catch?

It's essential to know that neither fasted nor fed cardio is a magic spell. The real enchantment lies in being active and finding what makes you feel good. It could be a morning jog before breakfast or a cheeky spin class after work. The key is to stay active and have fun!

A Word of Wisdom

Fitness isn't just about the type of cardio you choose. It's about being kind to your body, eating healthy, and staying active in a way that makes you happy. So, whether you're a fan of fasted cardio or you like a little snack before hitting the gym, remember – it's all about what feels right for you, aligns with your long term goals and what you can be consistent long-term with.

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References:

1. De Bock, K., Derave, W., Eijnde, B. O., Hesselink, M. K., Koninckx, E., Rose, A. J., ... & Richter, E. A. (2008). Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake. British Journal of Nutrition, 101(6), 982-990.

2. Stellingwerff, T., Boit, M. K., Res, P. T., & Smilde, A. K. (2007). Effect of nutrient timing on insulin sensitivity and muscular adaptations to resistance training. Journal of the International Society of Sports Nutrition, 4(1), 18.

3. Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Strength and Conditioning Journal, 36(2), 63-70.