Fasted long runs

Fasted long runs involve running without prior food intake and have drawn mixed opinions from experts.

1. Minimal Gains for Most Runners: For the majority, a well-fueled run is beneficial for fitness, endurance, and recovery when compared to running fasted. High-end athletes might consider fasted runs to squeeze out minimal gains, but the general population doesn't see significant benefits from regular fasted training 1.

2. Inefficiencies and Risks: Exercising fasted forces the body to rely on fat after depleting stored carbohydrates, but this is less efficient and can elevate cortisol levels, making recovery harder and potentially worsening performance over time 2.

3. Training Adaptations: Occasionally training in a carb-depleted state can stress the body, potentially boosting adaptations that improve fitness. However, it should not be frequent and is better suited as an occasional training tool rather than a routine practice 3.

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     1

     Strategic Fasted Running

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     2

     The Effects of Running Fasted

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     3

     Boosting Performance

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     4

     Fasted Running & Carnivore Diet

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4. Weight Loss Myths: For weight loss, fasted runs don't offer the advantage many expect. Fasted exercise often leads to increased appetite and higher overall caloric intake later on, negating potential benefits 4.

5. Hormonal Concerns: Men might experience fewer negative consequences from fasted runs compared to women, who can have more pronounced hormonal responses, making this less advisable for them 4.

Overall, experts recommend prioritizing properly fueled runs for better performance and recovery, and using fasted running techniques sparingly and strategically if at all.