After all, how did the trend of fasted training, that has generated some controversy arise?
It is important to know the physiological principles and the concept behind the practice of fasted training, the advantages and disadvantages of it and who may or may not adopt this strategy.
Fasted training assumes the use of stored fatty acids in the body as an alternative source of energy, since glycogen stores are low and therefore directly related to fat loss.
On the other hand, fasting also leads to the use of muscle glycogen, which may not be beneficial for those who want to gain muscle mass…
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Physiologically speaking … low morning blood glucose is an ideal condition for the production of growth hormone (HGH) which has a lipolytic action and is responsible for the conversion of fats into energy, which lasts for a few hours (variable from person to person). For this reason, this hypothesis of training was considered as viable and even favorable.
Even so, a short-to-medium duration and low intensity fasting training is considered to ensure that the substrate to be used is fats.These function as the primary source when working within a range of 60 to 70% of heart rate maximum. In an endurance training, this possibility is not equated, except to operate metabolic adaptations, but in a controlled environment and in training spaced from the tests.
Fasted training can effectively lead to a more pronounced body fat loss, beneficial for those who need to lose fat.
But attention: what happens in the total of the 24 hours of the day, in the 7 days of the week, that ends up having impact in the loss of fat and loss of weight!!!
By Joana Correia, Nutritionist
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