Do you do fasted or fed cardio?
➖ by @smurray_32
Ps. If you haven’t already, don’t forget to check out yesterday’s fulll day of bulking & “truth about being shredded” video (link in bio)
So fasted cardio, does it burn more fat? This myth arises from the notion that, in the AM, your glycogen levels & carb availability will be lower than that postprandial thus causing your body to shift energy utilization away from carbs & allow greater mobilization of stored fat for fuel. Is this true?
To an extent yes, Pauli et al (2011) showed that eating before exercise increases RER (respiratory exchange ratio) & shifts substrate utilisation more to carbs & reduces the entry of long-chain fatty acids into the mitochondria & hence blunts fat oxidation via an insulin-mediated attenuation of adipose tissue lipolysis but does it really matter over the course of the whole day & in terms of overall fat loss? No.
Yes during fasted cardio you’ll utilize more fat for fuel however what Pauli et al (2011) also showed was that you’ll then increase RER & thus reduce fat utilization in the 24hrs following & shift more to using carbs for fuel. Same for fed just the other way around. Why? Because the body doesn’t like change, it likes maintaining homeostasis & by regulating substrate utilization during/after exercise it can return to an overall FAT BALANCE at the end of the day regardless of whether it burna more fat early & less fat later or vice versa. Also REGARDLESS of which method you opt for, if in a surplus the body will still create a positive fat balance (store) & if in a deficit, a negative fat balance (lose it).
I will note however that where fasted cardio is highly beneficial is in terms of scheduling. Fasted cardio is PRACTICAL in that it allows you to jump straight out of bed, get in the gym & get it done quick & easy without having to worry about rushing through it or for waiting on food to digest etc. As a result, it’s easier to adhere too. Increased adherence = goals. We all know that if you plan something for later in the day, it’s not 100% definite that it will be done. -
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