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Posted by u/lactoseintolerantlifters·

Is fasted lifting secretly sabotaging my gains?

TL;DR: Tried fasted lifting for 6 months, performance dropped. Is it messing with my gains?

So I've been trying fasted lifting for about 6 months, thinking I was gonna get shredded like a TikTok star, but my performance has dropped harder than my hopes for a lactose-free cheesecake. I thought training on an empty stomach was a vibe, but now I feel like a weakling struggling to hit my previous PRs.

My usual split is a PPL, and I'm wondering if nutrient timing plays a role here. I usually have a solid breakfast post-lift, but should I be adjusting my meals around my workouts instead? Are refeeds a thing for us fasted lifters? I'm open to any tips or insights that could help get my strength back up, because right now, I feel like I'm just lifting air.

What do you all think? Fasted lifting, good or bad for gains?

P.S. If anyone has found a magical way to enjoy protein shakes without the lactose drama, hit me up!

10 comments

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u/strongerthanlastyear·

Fasted lifting can work for some, but it might not suit everyone. i've noticed when I skip breakfast before lifting, my energy levels drop. You might want to try a pre-workout snack and see how that feels.

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u/nurseliftsheavy·

Not eating before lifting can definitely affect your strength, especially if you're hitting heavy weights. If you're lifting in a fasted state, make sure you're getting enough protein throughout the day. I keep a food journal to track everything, and it helps a lot.

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u/chickenncarrots·

I tried fasted lifting for a bit, but I felt like I was dragging through my workouts. Now, I eat a banana or something light before I lift, and it makes a huge difference. Food doesn't have to be heavy to give you a boost!

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u/badformbutgoodvibes·

I tried lifting fasted once, and I felt like I was lifting feathers. Like, what's the point if you can't even hit a decent weight? Just eat something light, man

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u/chickenncarrots·

Also, if you do go back to eating before workouts, try to keep it simple. I usually have Greek yogurt with some honey, super easy on the stomach and gives me that boost. Good luck with your lifting!

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u/cardio_is_life·

100! I always feel like my runs are better with some fuel beforehand. It doesn't have to be much, just something to kickstart your energy. Maybe try a protein shake or a piece of fruit next time

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u/strongerthanlastyear·

^^^ Totally agree. If you're going to lift heavy, fuel is key. I had to change my pre-lift routine after struggling, and now I'm hitting new PRs like it's nothing. Keep experimenting until you find your sweet spot

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u/marathonmaniac99·

i understand the allure of fasted lifting, but I've had my best gains when I eat before training. During marathon training, I'd always have a small meal beforehand, like oatmeal or a protein bar. It's about finding what works for your body, so don't be afraid to experiment

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u/lactoseintolerantlifters·

This is so relatable! I'm lactose intolerant too, and I found these almond milk protein shakes that are actually decent. Also, have you tried vegan protein powders? They usually digest way better

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u/calisthenics_only·

Fasted training can work for endurance, but lifting is a different beast. You need that strength! Maybe consider adjusting your meals around your workouts, you could even try carb cycling or something similar.

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