Our bodies are incredible machines, capable of utilizing different energy sources depending on our activities and nutritional state. When we talk about training, it’s essential to understand the two primary sources of energy: glucose and body fat.
Glucose: This is the body’s preferred source of energy, especially during high-intensity workouts. When you eat, especially carbohydrates, your body converts it into glucose, which is stored in the muscles and liver as glycogen. During short bursts of intense activity, like sprinting or weightlifting, your body taps into these glycogen stores.
Body Fat: When glycogen stores are low, such as during prolonged fasting or endurance activities, the body shifts to burning fat for fuel. This process is slower than using glucose, making it more suitable for longer, lower-intensity workouts.
Training Fasted vs. Non-Fasted
Fasted Training: When you train in a fasted state, your body is more likely to tap into its fat stores for energy. This can be beneficial for:
- Endurance Training: Long, steady-state cardio sessions like jogging, cycling, or swimming.
- Fat Adaptation: Training your body to become more efficient at using fat as fuel.
- Weight Loss: Enhancing fat oxidation and potentially burning more calories.
Non-Fasted Training: When you have glucose readily available, your body can perform at higher intensities. This is ideal for:
- Strength Training: Lifting weights or resistance training.
- High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest.
- Team Sports: Activities that require quick reactions and powerful movements.
The Beauty of Metabolic Flexibility
By training both fasted and non-fasted, you’re teaching your body to be metabolically flexible. This means you can efficiently switch between glucose and fat as fuel sources. It’s like being bilingual in the world of metabolism! This flexibility can be a game-changer, especially for athletes or anyone looking to optimize their performance and recovery.
Final Thoughts
Remember, it’s all about fitting fasting to fit your lifestyle. There’s no one-size-fits-all approach. Listen to your body, and adjust based on how you feel and your training goals. And always prioritize whole foods to nourish your body post-workout, whether you’re breaking a fast or refueling after a glucose-powered session.
I’m here to support you on this journey. With over 12 years of experience, I’ve seen the transformative power of understanding and harnessing our body’s metabolic processes. Let’s work together to find the best approach for you, ensuring you’re fueled, fit, and thriving.
Stay healthy and keep pushing forward! 
