Well, let's tackle point #9 in the article about fasted traning. Alan Aragon, whose word I'll take any day over Martin, seems to think that fasted training is counterproductive. The following is taken from one of Alan aragon's article:
Recent research by Baty's team showed no resistance training performance*benefit of a protein-carb solution taken pre, during, and postworkout [47]. However, two indicators of muscle damage were elevated in the fasted training placebo group. Their myoglobin levels approached significance halfway through the exercise bout, and were significantly elevated 6 hours postexercise. Creatine kinase levels were also significantly elevated 24 hours postexercise.
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Tipton's team compared the effect of an immediate pre-resistance training dose of essential amino acids + carbohydrate (EAA+CHO) with the same treatment immediately postworkout [48]. 262% more amino acid uptake was seen in the pre-group compared to the post-group. In a subsequent study, Tipton used a similar protocol with 20g whey protein only, administered either immediately pre- or immediately postworkout [49]. Although no significant differences in protein synthesis were seen, Tipton noted that the study was underpowered to detect differences in such a small sample size. He suggested that a protein-synthetic increase would be seen in the preworkout treatment if there were approximately double the number of subjects. Also of note is that 4 of the 8 subjects in the pre-group had greater amino acid uptake than any of the subjects in post-group. Furthermore, it’s highly likely that more protein synthesis would be seen in the pre-group if carbohydrate was taken with the protein, as was the case in Tipton’s previous study.
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Bird's team saw muscle-preserving effects of an EAA+CHO solution ingested during training after a 4-hour fast [50]. The EAA+CHO treatment suppressed any cortisol increase, whereas the fasted group's cortisol levels rose 105% by the end of the training bout. 3-methylhistidine (3MH – an indicator of myofibrillar protein degredation) levels*in the fasted group were elevated by 56% 2 days after the exercise bout, whereas 3MH levels the EAA+CHO group were reduced by 27%. Apparently, even a partial fast before resistance training*can negatively impact muscle protein status.
The article is:
An Objective Look at Intermittent Fasting
By Alan Aragon & Ryan Zielonka
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