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Evidence that fed workouts are better than fasted workouts:
Enhanced Exercise Performance:
Pre-exercise feeding significantly enhances prolonged aerobic exercise performance compared to fasted exercise. This benefit is more pronounced for longer-duration activities (Aird, Davies, & Carson, 2018).
During incremental exercise, heart rate and respiratory quotient were significantly lower in the fasted state, indicating reduced performance efficiency compared to the fed state (Zoladz et al., 2005).
Metabolic and Hormonal Responses:
Pre-exercise feeding supports better glucose and insulin levels during exercise, facilitating greater energy availability and utilization (Vieira et al., 2016)
Exercise in the fed state leads to higher post-exercise oxygen consumption and a lower respiratory exchange ratio, indicating enhanced lipid utilization and overall metabolism (Paoli et al., 2011).
Cardiovascular Benefits:
Fed state exercise offers better protection against myocardial infarction by ensuring higher glucose oxidation and reduced fatty acid load on the heart (Liepinsh et al., 2014)
Psychological and Affective Responses:
Exercising in the fed state can enhance exercise enjoyment and maintain positive affective responses, making it more sustainable for long-term adherence (Rhodewalt et al., 2019)
Nutrient Utilization and Recovery:
Fed workouts support better nutrient utilization and recovery post-exercise, with significant increases in insulin and glucose concentrations aiding in faster recovery and muscle repair
(Stocks et al., 2019)
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