Weight training on an empty stomach

[kapper]

So ive got a new training partner and he trains at 4am before breakfast, this is new to me im normally a 7.45pm trainer, after a big feed. I started it this morning, i woke up at 3.30am and ate a banana, had a protien shake with 10g of L-glutamine added to it. Also preworkout mixed with BCAA's

My main question is how long does it take for the banana, l-glutamine and BCAA's to become effective in my body? Is 30min prior to workout sufficient enough to help fight of muscle fatigue and catabolic effects?

I live in a construction camp so straight after training i hit up breakfast consisting of 4 eggs, cup of baked beans and a bowl of oats!

[almostgone]

About the only info I can offer is that I generally have some oats and WPI or a reasonably sized meal about an hour before I lift. If I don't, my lifts suffer.

[Docd187123]

So ive got a new training partner and he trains at 4am before breakfast, this is new to me im normally a 7.45pm trainer, after a big feed. I started it this morning, i woke up at 3.30am and ate a banana, had a protien shake with 10g of L-glutamine added to it. Also preworkout mixed with BCAA's

My main question is how long does it take for the banana, l-glutamine and BCAA's to become effective in my body? Is 30min prior to workout sufficient enough to help fight of muscle fatigue and catabolic effects?

I live in a construction camp so straight after training i hit up breakfast consisting of 4 eggs, cup of baked beans and a bowl of oats!

30min is plenty for that. You could even train fasted and eat afterwards but for most ppl they'll lifting intensity will suffer. Find what allows you to keep your intensity high at all times.

[kapper]

Cheers for the replies, yeh i thought about training fasted but its just a mental thing with me i like to feel like i have something in my gut lol oh well i will see how this goes over the next month, i do 11 hour days so and kinda got sick of being awake half the nite still amped up from training/preworkout

[davesah1]

About the only info I can offer is that I generally have some oats and WPI or a reasonably sized meal about an hour before I lift. If I don't, my lifts suffer.

This. I can go the gym on an empty stomach, but am I really going workout like I would have on a full stomach? Hell no

[Times Roman]

the problem with fasted training, at least for me, is I run out of steam and my intensity drops, thereby reducing the effectiveness of the workout. what you could do is eat a banana on waking, before gym, and then another while in the gym.

a banana, depending on which kind, has a GV of about 50, compared to glucose which is indexed at 100. So it's not as fast burning as you think, based on how sweet it tastes.

here is what I would do in this situation.

Wake up, and two scoops of quality protein powder (all the farts filtered out) and 1/2 cup oats with 2 cups of milk. Down the hatch. This will give you the following macros:

this gives you 700 calories, with 73 grams of protein and 68 grams of slow burning carbs. Raw oats has a GV of something like 50.

then two more bananas as suggested above.

all in, this would give you 900 calories, 75 grams of protein and 122 grams of carbs. This may get you through the workout without losing steam

[Docd187123]

Wake up, and two scoops of quality protein powder (all the farts filtered out) and 1/2 cup oats with 2 cups of milk. Down the hatch. This will give you the following macros:

this gives you 700 calories, with 73 grams of protein and 68 grams of slow burning carbs. Raw oats has a GV of something like 50.

then two more bananas as suggested above.

all in, this would give you 900 calories, 75 grams of protein and 122 grams of carbs. This may get you through the workout without losing steam

TR,

When you take in carbs with protein and/or fat they ALL become slow digesting carbs regardless of their GI value. Protein, fat, and actually fiber also all slow down digestion and reduce the glycemic load of the meal.
Glycemic load > glycemic index/value

[bass]

the only thing I do on empty stomach is cardio. I do my heavy training late in the day, more flexible and have plenty nutrients in my body to support the abuse of weight lifting.

[Times Roman]

TR,

When you take in carbs with protein and/or fat they ALL become slow digesting carbs regardless of their GI value. Protein, fat, and actually fiber also all slow down digestion and reduce the glycemic load of the meal.
Glycemic load > glycemic index/value

I know this, and understand the principal. however, I don't have a formula to calculate the glycemic load of a meal, so I manage to the glycemic value of the foods contained within that meal.

Why? do you have a formula for this?

Please advise---
---Roman

[Docd187123]

I know this, and understand the principal. however, I don't have a formula to calculate the glycemic load of a meal, so I manage to the glycemic value of the foods contained within that meal.

Why? do you have a formula for this?

Please advise---
---Roman

I've seen it but will need to look for it for you. My point was, unless you're diabetic or eating carbs in isolation (without any other macro) it is pointless to worry about GV/GI bc all carbs will be slow digesting carbs with a mixed meal or if taken with protein/dietAry fat/fiber.

[Docd187123]

the only thing I do on empty stomach is cardio. I do my heavy training late in the day, more flexible and have plenty nutrients in my body to support the abuse of weight lifting.

I don't even do my cardio fasted...not that I do much of it lol. I picked up a prowler aka push/pull sled 2months back and it's been amazing in every aspect. Highly recommended for endurance, fat loss, GPP, you name it

[Times Roman]

but we weren't talking about mixed meals.

OP was talking about training on an "empty" stomach, and I started in with bananas, a relatively slow burning carb (for fruit)

then I switched to 2 scoops protein powder and oats with milk. This is to enhance a carbohydrate foundation that will last a few hours, then bananas centered around gym time.

if you can dig up the formula, I'd appreciate it. I can add it to the macro calculator....

---Roman

[kapper]

the problem with fasted training, at least for me, is I run out of steam and my intensity drops, thereby reducing the effectiveness of the workout. what you could do is eat a banana on waking, before gym, and then another while in the gym. a banana, depending on which kind, has a GV of about 50, compared to glucose which is indexed at 100. So it's not as fast burning as you think, based on how sweet it tastes. here is what I would do in this situation. Wake up, and two scoops of quality protein powder (all the farts filtered out) and 1/2 cup oats with 2 cups of milk. Down the hatch. This will give you the following macros: <img src="http://forums.steroid.com/attachment.php?attachmentid=151581"/> this gives you 700 calories, with 73 grams of protein and 68 grams of slow burning carbs. Raw oats has a GV of something like 50. then two more bananas as suggested above. all in, this would give you 900 calories, 75 grams of protein and 122 grams of carbs. This may get you through the workout without losing steam <img src="http://forums.steroid.com/attachment.php?attachmentid=151582"/>

Thanks TR i like the sound of this, today was my 2nd day of this fasted training and your right my intensity did drop! I felt i lost a rep or 2 on my sets towards the end especially during the dropsets!

Im going to incorporate what you have written down as of tomorrow, much appreciated this will also help me get thru my morning of work

[Times Roman]

^ you know, back in the day, us old timers would bring a squirt bottle of honey into the gym and take little nips off that to stave off the crash from an intense workout. and back then, I don't think too many were into fasting while working out. of course, serious gym rats don't get their simple carbs that way anymore, which is why I switched to bananas. But the only thing in my shaker cup anymore is a sprinkle of powdered cinnamon to give the water a little flavor. I don't put anything else in my shaker cup anymore, and just try to accomplish what needs to happen by eating right.

[almostgone]

I don't even do my cardio fasted...not that I do much of it lol. I picked up a prowler aka push/pull sled 2months back and it's been amazing in every aspect. Highly recommended for endurance, fat loss, GPP, you name it

Those things are a complete workout rolled into one....

[kapper]

^ you know, back in the day, us old timers would bring a squirt bottle of honey into the gym and take little nips off that to stave off the crash from an intense workout. and back then, I don't think too many were into fasting while working out. of course, serious gym rats don't get their simple carbs that way anymore, which is why I switched to bananas. But the only thing in my shaker cup anymore is a sprinkle of powdered cinnamon to give the water a little flavor. I don't put anything else in my shaker cup anymore, and just try to accomplish what needs to happen by eating right.

I would love to get all proteins, carbs etc out of my food but i live in a camp 4 weeks at a time and i just cant monitor what goes into my food prep as good as i liked , plus working big days alot of the time i dont eat for up to 6 or 7 hours doin hard manual labour so its quick and easy to grab a shake on the run

[marcus300]

Get a good solid meal down your throat 30mins pre workout, never waste a time to eat more meals if your looking to be putting on size/mass

[kapper]

Get a good solid meal down your throat 30mins pre workout, never waste a time to eat more meals if your looking to be putting on size/mass

Good point marcus, i need to get this sorted if im going to continue mornings, my squats suffered today i felt weak and very low intensity, even tho my legs press was ok i could hardly finish my workout with lunges like i normally do

[Jdubz219]

Weight training ? No. Cardio? Yes.

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