# Is fasted lifting secretly sabotaging my gains?

- URL: https://repkin.app/r/nutrition/post/1447-is-fasted-lifting-secretly-sabotaging-my-gains
- Community: r/nutrition (Nutrition)
- Author: lactoseintolerantlifters
- Posted: 2026-05-07T18:15:24.931+00:00
- Score: 140 · Comments: 10

**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!

## Comments

- **strongerthanlastyear** (score 20, 2026-05-07T19:04:15.067+00:00)
  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.

  - **nurseliftsheavy** (score 8, 2026-05-07T21:20:26.49+00:00)
    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.

  - **chickenncarrots** (score 3, 2026-05-10T22:43:13.615+00:00)
    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!

    - **badformbutgoodvibes** (score 8, 2026-05-07T18:25:02.76+00:00)
      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

    - **chickenncarrots** (score 2, 2026-05-10T05:11:34.592+00:00)
      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!

    - **cardio_is_life** (score 1, 2026-05-07T21:37:16.609+00:00)
      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

      - **strongerthanlastyear** (score 2, 2026-05-10T22:43:16.033+00:00)
        ^^^ 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

  - **marathonmaniac99** (score 1, 2026-05-07T19:18:00.669+00:00)
    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

- **lactoseintolerantlifters** (score 5, 2026-05-07T18:51:35.058+00:00)
  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

- **calisthenics_only** (score 3, 2026-05-10T12:21:53.721+00:00)
  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.