Have you ever hit the gym on an empty stomach, thinking it might supercharge your workout? Or perhaps you've been told that training fasted is the key to fat loss and performance gains. Today, let's unravel the truth behind training fasted versus unfasted and why the former might not be the optimal choice for your fitness goals.

Imagine this scenario: You wake up bright and early, eager to hit the gym and crush your workout, you debate between eating beforehand but end up training fasted. You feel alert on your way there and starting off. But as you start lifting weights or pounding the pavement, you feel sluggish, weak, and unable to push yourself as hard as you usually do. Sound familiar? Many of us have experienced this frustration, believing that training fasted would somehow boost our performance and could help us lose more fat. 

The concept of training fasted stems from the idea that exercising on an empty stomach enhances fat burning and improves metabolic efficiency. However, the reality is more complex. When you train in a fasted state, your body lacks readily available energy sources, leading to decreased performance, diminished muscle glycogen stores, and potential muscle breakdown. Without proper fuel, your body struggles to maintain intensity and endurance during workouts, ultimately hindering your progress in both muscle growth and fat loss. 

So, what's the solution? It's simple: Fuel your body strategically before exercise to optimize performance and maximize gains. Instead of training fasted, consider a pre-training meal that includes liquid carbohydrates, essential amino acids (EAAs), salt, creatine and plenty of water. That’s my go to, when I’m having to train earlier than usual.  

Here's why this combination works wonders:

• Liquid Carbohydrates: Gatorade or non citric fruit juices, provide quick energy, replenish glycogen stores for sustained workout intensity.

• Essential Amino Acids (EAAs): Essential for muscle repair and growth, optimizing performance and recovery.

• Salt: Preventing dehydration and cramping, maintaining fluid balance and muscle function during exercise.

• Creatine: Enhancing strength and muscle mass gains, boosting performance and training adaptations.

Incorporating these elements into your pre-training nutrition can make a significant difference in your performance, allowing you to train harder, longer, and more effectively. Say goodbye to the struggles of training fasted and hello to peak performance and optimal results.

Remember, fitness is not just about working hard; it's about working smart. By understanding the science behind training fasted versus unfasted and implementing practical strategies like a balanced pre-training meal, you can take your workouts to the next level and achieve your fitness goals faster than ever before.

Stay fueled, stay strong, and keep pushing forward on your journey to a healthier, stronger you,

Coach Perez