(The mistress in the basement)
The relationship between fasting and strength seems to be an issue that has been coming up a lot in the comments on this blog.
So here’s something to think about:
I’ve been following Eat Stop Eat for over three years.
I am significantly stronger than a lot of on-line fitness personalities who do not fast.
And, there are on-line fitness personalities who don’t fast who are also significantly stronger than me.
So really, comparing me to other people (or vice-versa) is pretty pointless….
(Just like how comparing yourself to anyone on-line is pointless)
But here’s something very important to consider: I’m significantly stronger now than I was three years ago.
In other words, I’ve become stronger while fasting once or twice a week for the last three years.
Did fasting make me stronger? I highly doubt it. In fact, I’m pretty sure I owe any strength gains I’ve received in that last little while to a well planned workout protocol.
But I know one thing: fasting didn’t suck all of the strength out of my body…
Bottom line: if your strength is suffering don’t look to your diet, look to your workout.
BP
PS – If you are looking for a more ‘research heavy’ explanation of fasting and strength you can find it in chapters 9 and 11 of Eat Stop Eat
Tags: Caloric Restriction, Eat Stop Eat, gain muscle, intermittent fasting
Hey Brad,
I was going over your ‘How Much Protein?’ book this evening and a question popped into my head. In the section that went over the creatine research, it didn’t specifically mention the dosage of creatine given to the subjects.
What are your thoughts on creatine dosing? Is loading a waste of time or is it effective?
Regards,
Al
I perform way better in a fasted state than I do if I’ve eaten. Maybe it’s mental, but I NEVER eat before a workout. Ever. Hasn’t hurt me at all.
I agree, I haven’t noticed any negative side effects while training fasted. Sometimes I think I even feel energised. I guess that’s related to the release of epinephrine and norepinephrine? It doesn’t give me a huge energy increase, I just “feel good” when I go to gym. I always try to train somewhere between the 18 and 24 hour mark of the fast.
How has your physique changed in relation to your strength gains? When does muscle grow? Does it grow at the same rate all the time, assuming you are increasing weights at a consistent rate all the time? Or does muscle grow in bursts?
I’m not sure how to post my question, but maybe you will understand what I’m getting at. I’m a pretty patient guy who is dedicated to my training, but after 8 months of hard work, and great strength gains, I’m a little surprised at how small I am. Don’t get me wrong, building strength is one reason why I train, however I wouldn’t mind putting on a handful of lean muscle pounds in the process too.
Thanks.
I think you’re response to that question is correct. Exemplars and exceptions to every situation can be found. In the end, what matters is not whether OTHERS get stronger or weaker. It’s whether YOU get stronger or weaker. And you’re only going to know that by doing it. So, rather than sitting around thinking about this, try it out!
And like you said already, diet is not the only factor with strength. The last time I checked, TRAINING is the largest factor in whether you get stronger or not. So make sure you’re not doing some crap program before blaming the dietary pattern you’re testing out. Further still, Ty also points out that time is actually variable. In case the person wondering this topic didn’t already know, you can train at different times. If 20 hours into a fast doesn’t work for you….then try training at the beginning of the fast or the middle or whenever else.
Point being, many factors effect strength gain and loss, the largest of which is actually training for strength, and to question diet without having squared away all the other aspects, the most important of which is quality training, is just useless.
Post script:
Nice rack! As soon as I have a place with the space for one, I’m getting my own. Man do I hate commercial gyms.
Fasting has historically proven to be beneficial whether for mental, physical or spiritual reasons. I’ve fasted both as a strict vegetarian and as a meat eater. Brad has stumbled upon a proven method of cleansing and strength.
After getting food poisoning in a Bangkok hotel, I lost 15 lbs. in 10 days, able to drink only water and eat a bit of mango. However, the cleansing and opening up of the ‘energy channels’ in the body allowed me to lift literally twice my normal workout weight, AND, it felt like I was expending very little effort to do so!
Just look at the toned physiques and strength of martial artists like Bruce Lee and Shaolin monks. However, a good deal has to do with quality and quantity of food intake. Extended fasting obviously won’t allow one to bulk up, however it does allow one to lose superfluous weight and get ripped during and after the process. Our bodies are food factories and there are waste products that build up over time, and should be eliminated.
I never eat prior to a work-out, and I usually train for an hour, sit in a heat room for 40-45 minutes (mixed w/cold showers), and then swim a kilometer. I do take a shaker bottle with a smoothie, protein powder and creatine/glutamine mixture as a recovery drink though.
Good site Brad. Keep up the good work!