Working away from myths is a sign of good results
In short, bodybuilding aims for two goals: muscle strengthening and hypertrophy. Also recommended for any athlete, it does not generate impacts and offers a low risk of injury. But especially for people who want to lose weight and who don’t have much time available, a question often arises. Can fasted bodybuilding training be done by anyone?
Fasting is combined with weight training
“There is no contraindication to carrying out physical activity while fasting. Indeed, numerous studies carried out on Muslims who practice physical activity during the religious fasting period of Ramadan have shown that training while fasting can cause muscle hypertrophy and an increase in strength”, he said in an exclusive interview with Sport Life on integrative and sports medicine Dr. Mônica Bergamo.
Shortly after, when asked about the types of foods not recommended before training, Dr. Mônica mentioned the necessary restrictions and also explained in detail what we need when we are on the move.
“Before training we should avoid large meals and foods rich in fibre. When we eat, much of the blood flow goes to the stomach and intestines for the digestion and absorption process. When we exercise we need blood in the muscles,” advises Bergamo.
What are the benefits of fasting in bodybuilding training?
It is the method that can help you lose weight. Another addition of this doctor is that this deprivation prevents our body from using other sources of energy, which “excludes” dependence on glucose.
“Training on an empty stomach can help control triglyceride and glucose levels. It also helps in the detoxification process. It teaches our body to use other sources of energy, in addition to exclusively glucose, activating our metabolism. It is therefore an increasingly studied form and used as a weight loss strategy”, concluded the professional.
Alert for hypertrophy
A balanced diet during fasted training will not be enough to define the loss of muscle mass, but that “uncompromising” meal is capable of accelerating this loss. The nutritionist is the one who will guide the practitioner, especially when the goal is aimed at hypertrophy.
“If fasting lasts a long time and without adequate nutritional planning, protein catabolism can occur resulting in loss of muscle mass. The guidance of the nutritionist is essential to choose the best strategy based on individual goals. It is worth noting that prolonged fasting is not the best strategy in hypertrophy processes,” he commented in contact with Sport Life Fúlvia Hazarabedian, nutritionist at Bio Ritmo.
Research and data
The team of researchers from the University of Iowa, US, said that weight training can increase life expectancy, especially when done alongside aerobic exercise.
This observational study was published on September 27, 2022 in the British Medical Journal and “collected” data from nearly 100,000 people aged between 60 and 70, who filled out annual forms on bodybuilding and aerobics.
The researchers observed that those who said they lifted weights once or twice a week without performing any other type of exercise had up to a 22 percent drop in risk of premature death from diseases except cancer. Those who performed only aerobic exercise suffered 34 percent fewer premature deaths.
Brazilians are in second place in the world ranking of those who go to the gym the most. The study, published by Coupon Valido, contains data from Numbeo, IBGE (Brazilian Institute of Geography and Statistics) and Statista. This ranking shows Brazil with 21% and behind India with 24%.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
