Should I Be Doing Fasted Cardio?
Fasted cardio has become very popular among many different types of people, whether you're a professional athlete or just an average lifter trying to lose some excess fat. Yes, there is evidence that you can burn fat by performing moderate cardio exercise when your glycogen levels are low in the morning, but it doesn't necessarily mean you'll burn more fat in the long run.
1. Fasted Cardio Is No Better At Burning Fat
Fasted cardio has been shown to break down triglycerides into fatty acids for fuel or energy; however, studies have shown that the utilization of that fuel is no greater than regular non-fasted cardio, not to the point that it translates into greater fat loss over time anyway.
2. It's Hard On Your Body
Fasted cardio is typically done first thing in the morning after an overnight fast. Typically after getting a full nights rest, most peoples bodies wake up in a catabolic state. This means that the body is breaking down protein for fuel rather than fat. So by performing fasted cardio while already using protein as fuel, this will lead to the break down of muscle fibers (muscle loss).
3. Cardio With Protein Is Better
Instead of exercising when you're totally fasted, consider eating roughly 25 grams of protein prior to doing morning cardio. Due to the face that you're already catabolic, feed the muscles with protein. Give them the amino acids and nutrients they need so that they can help maintain muscle protein synthesis during the cardio, rather than more muscle breaking down.