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Sam Lepore
12-14-2006, 06:44 AM
Hey guys-- I posted this on the CF site also. Just looking for some good advice from all. Mike O- thanks for the reply.

I wake up at 5AM 4 days a week and head to Crossfit Philly for a 6AM workout.

Workout on a Empty Stomach? Or continue with my Whey Protein Drink at 5:25AM prior to my workout?

There is a lot of talk about this often but I always get different answers.

Today, the owner of a nutrition store I go to told me to workout on an empty stomach. It will stimulate more Growth Hormone, in turn helping to build muscle.

Thoughts?

Steve Shafley
12-14-2006, 11:26 AM
Try it without eating for a week and see how you feel.

If you feel better, great. If it's harder, then grab the whey out the door.

Sam Lepore
12-14-2006, 12:12 PM
Do you think it will be better for lean mass gain and fat loss??

Steve Liberati
12-14-2006, 12:13 PM
If fat loss is your goal, I'd highly recommend working out on an empty tank (coffee or expresso is the exception). Since glycogen (stored glucose) and blood sugar levels are very low from an overnight fast, your body must rely on stored calories for energy. Fast forward about 20 minutes into your workout session and your body turns to stored fat within the muscles and adipose tissue to provide its energy needs. So instead of using carbohydrates as fuel, your body is forced to tap into its secondary or reserve energy source; body fat!

Steve Shafley
12-14-2006, 12:30 PM
To be honest, it can go either way.

Sometimes training on an empty stomach can be hell.

When I was doing extensive training on a low carb diet, my performance was definitely impacted by the low carb or fasted status.

However, on an IF type of regimen, the fasted status seemed to enhance my workouts.

If training on an empty stomach makes you train less intensely, less hard, less long, and less heavy, then you really better consider training after eating.

Mike ODonnell
12-14-2006, 12:32 PM
I'll add in try some BCAAs or L-Glutamine for offsetting muscle breakdown as you are in a catabolic state from the overnight fast. Plus it will help in increasing the recovery time for the muscles.

Steve Shafley
12-14-2006, 01:03 PM
That early, and I'm looking at coffee, l-tyrosine, knee sleeves and a full sweatsuit.

Sam Lepore
12-15-2006, 04:47 AM
Thanks Fellas.

For the past 2 mornings have tried the working out gig on a empty stomach. Felt great and no performance loss as much as I could tell. I will keep it up.

Mike O- On these 2 days I did get down some BCAA's when I woke up with some water. Thanks.

I am confused after my workout now because I normally swig a Sugary Protein Whey Hydrosolate drink. I see that Art Devaney thinks this mutes the GH response.
I quote Art in the PM issue 1. "Absolutley do not drink "gainer" drinks or other high glucose supplements. The sugar shuts down the GH response too early and we have already seen that muscle grows in a high GH environment, even in the face of brief caloric deficit."

So confused guys! Help! :o