The summary in the end really says it all. What’s your goal? Scoreboard, stats, peak performance? Then train fed. If it’s adaptation, using more fat as energy, and improving future performance… then train fasted. But switch it up for dedicated periods of time (periodization). Periodization of your training can be a tough thing to grasp and stick to… and YES… ego plays a part, but some of my best results have come from disciplined periodization. This was a good call out to that. Enjoyed this one.

The key takeaways from Thomas DeLauer's detailed analysis on fasted versus fed workouts, based on six scientific studies, are as follows: 1. **Exercise Duration Matters**: For short to moderate exercise durations (up to 45 minutes), there's little difference in performance between fasted and fed states. However, for longer activities, consuming carbohydrates becomes crucial for maintaining performance. 2. **Fat Oxidation vs. Fat Loss**: Fasted workouts increase fat oxidation, meaning more fat is used as fuel during exercise. However, this does not directly translate to greater fat loss, as total calorie expenditure and diet play significant roles. 3. **Adaptation Benefits**: Training in a fasted state can lead to better mitochondrial adaptations and improvements in VO2 max, suggesting long-term fitness benefits. Fed training may slightly improve performance but at the cost of these adaptations. 4. **Carbohydrate Timing**: The timing of carbohydrate intake (high vs. low glycemic index) shortly before workouts (45 minutes to 4 hours) shows minimal impact on overall performance, suggesting flexibility in pre-workout nutrition. 5. **Maximum Power Output**: Consuming carbohydrates before workouts can increase maximum power output for short, intense activities. However, this comes with reduced fat oxidation, which might not align with fat loss goals. 6. **Overall Fueling is Key**: Studies, including those conducted during Ramadan, indicate that overall fueling (previous day's nutrition and hydration) is more critical for power output than immediate pre-workout nutrition. 7. **Periodization of Training and Nutrition**: Alternating between fasted and fed training sessions can harness the benefits of both states. This approach allows for phases focused on either adaptation or performance, depending on the goal. 8. **Creatine Supplementation**: Creatine can support power output and recovery, especially in fasted training. Controlled dosing throughout the day can help minimize water retention and maximize benefits. 9. **Ego and Goal Alignment**: It's essential to focus on long-term fitness and adaptation rather than short-term performance gains. Balancing fasted and fed training based on personal goals and phases of training can lead to optimal results.

Always felt far better working out fasted. Thanks for your work TDL

Thank you for all your hard work Thomas. Because of you, I lost 74 pounds after 7 years.

My rule of thumb is as follows: 1- always do fasted walking after waking up, 2- do weight training after the first meal and keep that first meal relatively small, 3- never do High intensity or even medium intensity cardio on a fasted state. I found the above to be the most suitable for my body in terms of best body composition

Have lost 30 pounds since jan 1st. Cut out alcohol and most sugars. Been drinking just water. Thanks to your videos.

I am always fan of fasted train. Thanks.

Thomas, you are the beginning and end to information on all things nutrition / fitness. Your balanced approach is so appreciated. Thank you for this one. Cheers

Soooo grateful for this info! Finally, something that makes sense, on every level. This ends my quest on this subject... Thank you so much!!! 👍

Every day except my rest day, I do a light workout fasted in the morning, and a heavy workout in the afternoon after I’m fueled up. Works for me, and I can lift much heavier and with more volume after I’ve eaten. I’m not hitting my 615lb deadlift without some serious food and some carbs a couple hours before.

For running, I always go early and always fasted. For weight lifting, I’m always fed, multiple meals with salt and carbs in and later in the morning or afternoon.

For me I always do my workouts before eating because if I do it after I get very nauseous

Great info, as usual. Thanks.

Love this video. Thank you Sir!!!

One of your best videos!

Great video! Time to start switching it up! Looking forward to the adaptation and results

Great video Thomas

Some good point here. I took advice from John Meadows when he talked about fed workouts providing a better nutrient profile to support training. Very much skewed towards advanced lifting and not gen pop but a small balanced meal 2-3 hours prior to workouts has worked well for me over the last few years. Maybe a bit bro-science-y but hey so are a few other things that became backed by science.

I personally notice a difference in my performance and energy levels in the gym training fasted compared to fed, but it really comes down to personal preference and the goals you want to achieve from exercising and resistance training. Great video!

Great insight, and I like the advisement of periodization. Or basically not being afraid to switch it up and sort of do both. I think that mentality of not being so hard set on one way can be applied to many aspects of life 👍🏼

My real experience-- I train fasted and wake at 4am 99% of the time However the odd time I go in evening after a day of food and drink my strength and stamina is through the roof in comparison

Great. Thanks very much.

Great video thomas

excellent informative video. deserves a double like.

FINALLY!!!! Thank you for answering this question and ending with the perfect application. You're right. I won't look for anyone else's reply. Done.

Everyone playing football (soccer) knows that a huge meal of pasta the night before, with all you can drink, is the best base. On the day of the match, mostly drink, and only eat light, and no solid food closer than 4-6 hours before the match.

Fantastic info

Interesting content.

Great info ppl trust me 💡

How clever are you Thomas so inspired 😂

In the warm months like to do long morning bike rides fasted, but do my "time trial rides" later in the days a few hours after eating.

Improvement in the fasted group. Thanks for sharing

Whatever your workout is right now, it's really working, Thomas. Your always strong but your more cut. What are you doing differently?

Fat oxidation is not fat loss though. Then youre also ignoring the other 23 hours of the day. The literature also shows that if you oxidise more fat due to fasted training you oxidise less throughout the remainder of the day. The simple answer is do what you prefer because at the end of the day/week/month, it makes no difference

I feel like you hit it pretty well. If you are doing a more rigorous workout the next day than usual, then fuel up a bit more during dinner (maybe eat an hour later too while still getting into deep fast into next day and throughout your workout) then you can have the best of both with longevity and muscle building with fat adaption happening. I'm only 3 weeks in and could be wrong but learning a lot from your videos.

I lost muscle mass during my HIIT if done fasted but that changed when I switched to fed state so it depends on your objectives. This is especially critical if you’re already at low body fat. As an older individual I need all the muscle mass I can hang on to!

Great advice great study. The only problem is it's not applicable to every person. What I mean is someone who works a different schedule. Diet is really what works for that individual, training will work the same for everybody. The intensity of that training just has to be tailored to the person's recovery capabilities. And yes everyone can do the same diet but if it's not a diet you're willing to stick to, it'll never work.

Ive been training fasted for 7 years straight. I have almost double energy, my briefing is much better, i get pumps, not bloated, mental clarity. I will never change that, its too good

Thank you for the valuable information Thomas, now I am no longer going to blame my self working out during RAMADAN

I workout fasted, & it has worked really well for me, & I've gotten great results!💗

Hi Thomas. I've just started a body recomp after a month of dieting with good results. I'm 59, male, and went to the gym a few days ago (again tomorrow) for the first time in twenty years. I have a workout plan and have done lots of research on nutrition. I am eating a 20/4 on five days a week, and a 44 hour fast the other two days. I intend to train fasted, and all your knowledge and explanations have helped me tremendously to set a course to my goals. There is one question I don't seem to be able to find an answer to though: I'm averaging out my calorie deficit over the week, because of the fast days. But I'm not sure about my protein intake. Should I average that out too? So dividing my weekly protein requirements into the 5 non-fasting days? Or do I ignore the 2 fast days? Hope that makes sense! Any help would be greatly appreciated. And thanks again for all your superb KZfaq videos. Cheers, John

For me fasted plus a pre workout with caffeine or something like does it, if I go to workout with food, I will feel sleepy, even with a pre workout supplement, however, if all my muscles glycogen are full, I would be more stronger, but for that, I don't need to eat before lifting, I just have to be in either maintenance or surplus the day before working out and full of carbs and that's does it for me. Best

for me, i'm fasted in aerobic exercise and feed in resistant trainning exercise. i feel good, thanka

Curious what your thoughts are on fueling after your resistance training workout if you fasted prior to working out. Do you usually load up on protein after your exercise to maximize protein synthesis or do you continue a fast even after your resistance training exercise? Thanks in advance!

Your my king i chingd my all diet becasue ypur videos and all your fasting videos so intresting

Hello Thomas, I train first thing in the morning. If I consume citrulline with EAAs prior does that blunt fat loss?

Interesting! One of your fellow KZfaqrs had a video where he basically said it didn't matter. That the energy for athletic performance came from energy stores. It surely makes sense that a fasted workout would burn fat. So, I've been riding my bike fasted, and basically feeling toasted after less than 20 miles. Then one day, just because of my schedule, I ate (just a small meal) before I rode. Not only did I go more miles, easier. I felt better, my mood was better, and I really enjoyed myself. So, that all kind if dovetails with what you're saying here. The question I have to ask myself is what's my priority for the day? How many miles do I plan on going, and also what type of recovery time am I going to need?

What is considered a fasted state? How many hours after a meal? Thanks for the video, quite useful

For me at my age, eating a low carb life style and working out have help my get in shape and lean

As a triathlete I feel pretty affirmed to do all workouts of 60 minutes or less fasted, and only above an hour I think about drinking some carbs before and after, and maybe during bike and pool swim. Depending on actual total duration and intensities.

I love high intensity cardio on fasted state. Lift your knees like a show horse with skipping and feel how it burns into your ab core. When I plan a heavier weight lift, a slight fed state works better. I find fed state slows me down too, which is better for a good weightlift train. I think to alternate fasted and fed for both cardio or weight training is just balanced living. 🙂

For the adaptation portion of this video, would you not be adapting to heavier lifts (weight) if resistance training after consuming carbohydrates due to a slightly higher "game day" type output from the carbs?

Just goin to the gym as a bro.

great channel. watched 3 vids. learned 3 things.1) get omega 3s around protein to maximise miscle synthesis. 2) keep taking caffeine for longevity. 3) not sure yet cos im only half way through the vid. im skinny so im gonna keep fueling b4 my workout for max power.. if i were overweight. id do fasted training for the increase in fat oxidation. the end thankyou mr delauwer

Not sure the water retention that creatine brings is beneficial for the endurance athlete. Any thoughts on this?

Please can you speak on exercise fuelled by ketones? (Exogenous salts or esters)

The more hours that have gone by from my last meal, coupled with sleep then working out before I break my fast, suits me better.

You said it mattered what the athletes ate the day before really mattered. What did they eat? VERY helpful video!

I workout best fasted. My workouts tend to be shorter but intense. I don't grow with longer workouts. If I eat 1-2 hours beforehand, I feel like I'm going to throw up during my workout. Plus, I start my day with the gym. It makes no sense to interrupt my sleep to get some food inside me. Working out later in the day, of course I'm going to eat beforehand but I have to time it so I don't feel like throwing up lol

The day before, sleep, etc. is definitely naturally what makes me feel better. It also depends on how long I fasted or what i may have eaten. I did a powerlifting event yesterday from a 7am to 3pm, only had a protein bar the whole day (aside from water and pre workout). I pr'd on 2 events and all was fine and dandy. I also ate well the day before.

Core temperature is a big factor on anaerobic activity.

Great video! Thank You! What about no/low-carb meal before workout?

Wait, so since this is the last video of yours we need to watch, that means we can unsubscribe?

I stopped working out in the fasted state because I had learned that when your blood sugar is low and you put a high demand on your body then it causes the adrenals to pump lots of cortisol in order to meet the energy demands. And that was bad for me because I have adrenal fatigue issues. Probably also didn't help that was also caffeinated at the time.

I like to experiment between fed and not fed. Depends how I feel, and if I have fruit or honey that I want for nutrients, but don't want it packed in a one meal sitting. Keep the body flexible. Those days where fasting, sauna and workouts are together, means you may end up needing some energy. I do a lot on weekends.

I gave up training fasted a long time ago I feel better training obe hour or two after eating

How does caffiene impact this? does it impact the un fed fat oxidation benefits?

I've spent a year strength training at 0530 fasted... never did feel I quite had the same punch as in the afternoon getting home from work and trying a workout. In the last two weeks I have tried eating just half a protein bar before my workout, and the difference was immediately necessary. When I get to my worksets, I still have the punch required.

When is the best time to work out during Ramadan (DRY FAST)? I stop eating around 10pm pm until the next day at 7 pm. Thanks

What is the adaptation that you are triggering when you work out fasted?

I have the like perfect training style to put this to test.... i do full body weighted calisthenics 3x per week and long distance rucking 2x per week.... ive been traing frequently fed to always try to stim mps....i will try to do my rucks fasted for the next 3 months and see if i notice increase in fat loss rate

My problem is circadian rhythm. Every time I eat or train different time it effects my sleep. I remember Satchin Panda sain' that you don't want to change you first meal time more then 30min.

I wish you make a video about what the method of training to use in order to maximise muscle gain if only you can train 3 concettive days per week and thank you for the highly informative video ❤🌹

Up until I turned 65 I could workout in a fasted state. But 6 days a week I do 60 minutes of zone 2 and then 4 X 4 VO2 max directly after. If I do it without eggs and steak I can only do the zone 2, but I can't do the HIIT after. Age in my case matters. I don't need carbs but I do need protein.

So since I’m way over body fat fasted is key correct?

I haven't noticed any particular difference except I feel more "workout ready" when I'm fasted, and I can't work out within a couple hours of a meal because I tend to feel a little bloated during the workout. Ideally, I work out before eating at all, or after at least three or four hours from having eaten. "Performance drinks, and what not are okay, but I don't really feel a benefit." I do prefer to hydrate with electrolytes, creatine and taurine, though.

My question is , what about protein instead off carbs pre workout, will it still blunt some of the fat oxidation?

I prefer fasted workouts….BUT…when i do hard workouts like Leg day….i tend to get the shakes and have low blood sugar…especially if i hit the sauna afterwards. So on those days I have a small protein bar or a pre workout that has some collagen or protein and a bit of carbs. Its important to know your body and how it works or reacts to the stress/workouts.

I'm not a professional athlete, so I don't spend my time trying to min/max my workouts. All I know is I feel best either fasted or with just a glass of milk before my workout. I like to lift for 20-40 minutes, then hit the treadmill for about 20 minutes. Either that, or I'll go on a vigorous hike or bike ride. I have found that I start to need food about halfway into my longer, 1.5-2 hr bike rides.

I always do better not eating and doing hit and weight training 45 mins. The firm always gets me tone. then getting my protein drink after. In morning better. I'm low carb not keto more atkins and higher protein.

The other burning question besides whether it impacts performance is: Is there a difference between working out in a fasted vs fed state when it comes to effectiveness in reducing belly fat?

How does the agument of the body burning muscles instead of fat in the fasted state?

🤓🧐 I love nerding out on your videos! Thanks Thomas, great information.

Great video and lines up with my experience. I shift my approach according to my goals at the time. How about you guys?

I know I'm late to the party... but this can all be explained in terms of oxidative priority. There's a paper published by Ray Cronise called "Metabolic Winter"... with tons of data and references. In fed states we burn carbs first and then get hungry more quickly.

Watched a few of your vids so far, very informative, and backed by data; consider me subscribed.

Need carbs for energy to lift. running no need

Thom, the body will oxidize adipose tissue or go into ketosis ONLY if it has to? 🤷‍♂️

I always work out in the gym lifting before eating. Not intentionally but I am in the Gym at first light and I am never hungry. I wonder if I should start my days with a short 1/2 hour walk fasted. Just to lose some fat weight.

Got more relaxed with keto after a year. Brought in some carbs to bulk and dang i got strong quick!

I work out early in the morning after a small and I feel great and stay lean!

I'm a 51 years old woman and i do at home dumbbells workouts 3 days week for 30 minutes and I do training during my fasting because i don't feel hungry before 10am and if i eat i feel a little tired before even starting training , 2 days a week i walk on the beach between hour an half to 2 hours with my 10k weight vest but again during my fast but in that case i end up drinking around 2 litres of water because i sweet a lot.

Definitive~ I really like that! I know when the bear jumps on my back to enjoy the effort.

I have done hiit for more than 10 years. I did them for few years fasted. The risk is we don't know how depleted we really are. It is NOT generically true that you will not hit the wall in 30 to 45 minutes. I have experienced exercise triggered hypoglycemia from my hiit session fasted. It doesn't happen everytime but hypoglycemia is dangerous. I literally collapse. Thank goodness I made to my door before crashing and my wife is able to help me.

I feel better fasted when working out.

The way I see it is, if you always train fed, you will need to keep feeding during training and you'll need to gradually increase your carbs over time to keep improving, basically till you're insulin resistant and you'll go backwards! It's best to train fasted as much as possible, and also eat low carb when not training. Most of your training should be easy if endurance training and far from failure if resistant training anyway, you can't 'PR' every time you train! Carb up 2-3 days before competition.

I train at 430am so I'm always fasted, I do have a protein smoothie about 830pm so I always feel good when I workout that early.

just some constructive feedback: I think your audio is a bit low (volume).

What is considered fasted training ? 12 hours, 16 hours without food or longer ? Water only ?

I prefer lifting weights fasted or my last meal before I WT at least 4 hours before. Digesting food while working out doesnt let me perform or lift heavy well.