In this post, we’ll explore Fed States versus Fasted States training by defining exactly what they are, distinguishing the differences, assessing which strategy is more effective and more.
Fed States Versus Fasted States
Fed states, also known as absorptive states, refer to states when food is in the process of being digested. Training in fed states is done when food has been consumed within 4 hours prior.
Fasted states, also known as post-absorptive states, refer to states when food has been completely digested. Training in fasted states is done when food has not been consumed within 4 hours prior.
How Fed States & Fasted States Impact Glucose
When in a fed state, blood glucose is high. Thus, the body prioritises the use of glucose for energy when training. When in a fasted state, blood glucose levels are tightly regulated. Thus, the body prioritises fat for energy when training.
However, just because more fat is burned during a fasted state does not mean one is in a calorie deficit. Energy balance is the ultimate determinant of weight.
Which Is Better?
While there are many benefits of fasting that optimise health and well-being, there aren’t many when it comes to performance, body mass or body composition.
Studies show that neither fed states nor fasted states make any difference in exercise performance, hypertrophy performance, strength performance, fat loss, body mass or body composition.
Instead, studies reveal that “weight loss and fat loss from exercise is more likely enhanced through creating a meaningful calorie deficit over a period of time, rather than exercising in fasted or fed states.”
Therefore, the best state to train in is the one the works best for you.
Fed states refer to those where food has been consumed within 4 hours prior to training. Fasted states refer to those where food has not been consumed within 4 hours prior to training.
Studies support the fact that neither fed states nor fasted states lead to any significant changes in performance, body mass or body composition.
With this in mind, the best state to train in is the one that works best for you.