Fasted training
In endurance sports, it is common for many athletes to perform fasted training sessions.
The main objective of this method is to optimize sports performance by adapting the body to use more fat as an energy source.
In reality, from a physiological point of view, this is not the most effective solution…
1) Physiological adaptations
During fasted training, the exercise is performed with reduced liver glycogen reserves (sugar stored in the liver), but not reduced muscle glycogen reserves.
According to the work of Dr. Fabrice Kuhn, author of the book Ultra Performance, having low muscle glycogen reserves during exercise enables the body’s physiological adaptations to optimize endurance sports performance.
We are then talking about low-glycogen training.
An example with “Sleep Low”:
A high-intensity session at the end of the day with optimal glycogen reserves
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A dinner without carbohydrate replenishment
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A short, low-intensity fasted session the following morning
This type of method should be used occasionally and introduced gradually as part of a structured training plan.
With progression in mind, and in order to perform at our best during high-intensity sessions, it is necessary to have sufficient glycogen reserves, notably through carbohydrate periodization according to the training schedule.
2) Psychological adaptations
A simple fasted training session can, however, have positive mental effects.
Indeed, doing this type of session allows us to overcome the psychological barrier of food deprivation by becoming accustomed to the sensation, as well as overcoming the fear of running out of energy.
This will increase our self-confidence by proving our ability to adapt and perform without consuming energy beforehand.
CONCLUSION
Fasted training should not be viewed as the most effective way to optimize the use of fat as an energy source.
This is a lever effect on certain points that can be incorporated into a structured plan involving short, low-intensity sessions.
