Training Low

TRAINING LOW refers to training with low energy stores and can be done in many different ways. More commonly it is achieved either by planning a training session after an overnight fast, or by planning two training sessions per day, with a carbohydrate-rich meal before your morning training, then a low-carbohydrate meal after that session, followed by a second session performed with low glycogen stores.

What does the science say?

With the overnight-fasted training, usually only liver glycogen stores are low, and since these sessions are done first thing in the morning, they’re easier to get through. Studies show that endurance performance is reduced and race times slower compared to the non-fasted state, and fasted athletes tended to eat more at their next meal, so they’re better off not skipping breakfast. One study showed increased ability to store muscle glycogen following a fasted training, but subjects in this study were not physically active.

Unlike the overnight-fasted t raining, training twice a day by limiting carbohydrate before the second session leads to training with low muscle glycogen stores. This method is usually harder, since you’re expected to complete a carbohydrate-dependent workout with low carbohydrate stores, and power output will be lower.