During my transformation, I frequently did 30-40 minutes fasted walking as cardio. I’m now going to convince you that fasted cardio is better than sex. I’ll keep it short:
- When you wake up, you’re in a fasted state. Insulin is low, and growth hormone is high. These two hormones are antagonistic.
- Insulin is a storage hormone, whereas growth hormone is a fat-loss and muscle-sparing hormone. The body is ready to burn fat in this state.
- Usually we have a carby cereal breakfast in the mornings, which spikes insulin. Growth hormone drops. When growth hormone is low and insulin is high, lipolysis (fat loss) stops. This usually is accompanied by sadface. Redeem this by having carbs at night.
By doing a LOW intensity form of cardio in the morning (fasted high intensity cardio is a bad idea for so many reasons*) you are capitalising on the high growth hormone, and free fatty acids. I used the following fat loss supplements before my fasted cardio to accelerate the fat-loss process. At PropaneFitness we’re always experimenting with new things to find out what’s best for you, so I wrote up a comparison of my experience.
(*Fasted high intensity cardio:
a) Burns muscle
b) Will make you feel like a teabag
c) Performance will be worse than if you were in a fed state
d) Offers NO additional fat loss benefit.
e) Drives up cortisol, a catabolic stress hormone. )
So without further ado:
MyProtein Thermopure
Ingredients
Polyphenols (from Green Tea Extract [std. to 95% polyphenols by UV, 50% EGCG by HPLC]): 356.25mg
Thermogenic Blend (Caffeine, Raspberry Ketones, Cayenne Powder (30,000-50,000 SHU): 300mg
L Tyrosine: 200mg
L Theanine: 125mg
Vitamin B6 (as Pyridoxine HCl): 5mg
Bioperine: 5mg
Chromium (as Chromium Picolinate): 120µg
Vitamin B12 (as Cyanocobalamin): 21µg
The daily mail gave this 2/10, and gave ‘coffee slender’ (coffee extract) 7/10. Lol.
I would take 1-3 of these before cardio and weight training.
Body Temperature
This definitely makes you hot, uncomfortably so when taken pre-workout or pre-cardio.
Results
- Lost more fat while using it when combined with calorie restricted diet. Raspberry burps.
- In an attempt to reduce the edge from the caffeine, Myprotein added L-theanine to this supplement. Makes you sad and sleepy, not a good move. Caffeine stimulation is a good thing, and you’d be stupid to take a thermogenic at night anyway.
- Obviously not much will happen unless you’re dieting and exercising.
- Pricey. I feel some of the ingredients in it are redundant, most of the work is being done by the green tea extract.
- No significant effect on appetite either way.
VERDICT
- Hot and sad.
- Good for augmenting fat loss, but pricey for what you get.
Green Tea Extract
I feel this was the main active ingredient in thermopure, and hella cheaper. Similar results to thermopure except:
Mood
- No more of thermopure’s trademark ‘hot & sad’. In fact, when taken before fasted walks it’s very euphoric.
- No caffeine buzz that’s associated with energy drinks.
Price
- Much cheaper
Temperature
- Not quite as hot when taken before training.
Verdict
Staple. Many health benefits as I’m sure you’re aware, and noticeable effects on speed of fat loss when taken pre-cardio. In capsule form, it is highly concentrated and equivalent to drinking several cups of green tea.
Acetyl-Carnitine
Research on rats with this amino acid seems to strip the fat off them, but unfortunately it doesn’t transfer to humans.
I used 3000mg per day (6 pills), which is considered a high dose. Again, I lost fat during the period but at no faster rate than without this supplement. No other effects. I would avoid this one.
Plain Old Coffee
If you’re a coffee lover, you’re in luck. Caffeine mobilises fatty acids, and is great to use pre-workout and pre-cardio: Pre-workout, caffeine will help excite your nervous system and blunt pain receptors, helping you push harder.
Pre-cardio, the caffeine will help mobilise fatty acids into the bloodstream ready to be burned off! Combine caffeine with yohimbine to target stubborn fat areas more (stomach, lower back etc.).
I used coffee and green tea tablets (high caffeine) interchangeably pre-cardio, and noticed a significant difference in how I felt, performed and lost fat. If you’re doing fasted cardio, any more than a teaspoon of milk in your coffee is not acceptable. Obviously no sugar either. The reason for this is both sugar and milk will interrupt the fasted state and you will not receive the benefits of the fasted cardio.
Results
- Same as the green tea capsules and thermopure, noticeable fat loss. By this point it was obvious that caffeine was the crucial common denominator between all of the above.
- The ‘buzz’ from concentrated green tea is softer and more euphoric. Coffee can be a little more jittery and can cause an upset stomach when drinking fasted frequently due to its acidic nature.
Verdict
Coffee seems to be a love or hate kind of deal, so if you love it, carry on. If you hate it, go with the green tea.
Conclusion
For the few that will listen: ANY fat loss supplement is only effective in conjunction with a solid base: consistent calorie deficit and correct training. These will always function as the cherry-on-top and nothing more. There is no magic pill, and fasted cardio will be effective if you do it naked and supplement-free. But if you put some clothes on and use a bit of caffeine, you’ll accelerate the fat-loss process.
{ 40 comments… read them below or add one }
Nice review chaps, nice to see some good anecdotal data on some of the most common used supplements, where the majority of the time they might not be worth the money you pay for them, yet unfortunately too many put emphasis on these and not the real variable as you mention….. DIET!
Thanks for the kind words, Ben. Glad you mentioned that – I was reluctant to post this simply in case people got the wrong idea that the supplements would do all the work!
do you think it really works ?
i hope it does because i’m going to give it a try.
thanks for sharing :)
cheers !!
sharon
Hi Sharon. It definitely does work when combined with a sound diet. Great way to start your day. Let us know if you have any issues
If you wan’t a decent fat loss supplement, invest in an “ECA” stack.
Closest but legal version here: http://www.elite-n.co.uk/id31.html
One tablet is enough. Again, only works with a good diet and training programme, its no silver bullet!
“Passion has a funny way of trumping logic” – Vince Lombardi
“I’m now going to convince you that fasted cardio is better than sex”
How about fasted sex?
Fasted sex is good, make sure to supplement with 10g BCAA per 15 minutes of thrusting and ensure you wear knee sleeves and a belt.
Yusef,
When I’m in a cutting cycle I routinely use fasting to help keep in line with my fat loss goals. At first it seems like it would be counter-productive because everyone hears about how not eating will through your system into “survival mode.”
But, even if you don’t do a whole 24 hr fast, trying out mini-versions a couple days a week can help you get closer to what you’re after.
-Mitchell
Hi Mitchell
The odd 24 hour fast definitely does help, we’ve all just finished a 12 week alternate day fasting experiment (36 hour fasts with a 12 hour eating window). We’ll be publishing the writeup soon!
Get ready for the propane wait when the word “soon” is used… Where is this damn program?
Ive been watin ages man.
I have been thinking of using sex as fasted cardio? will that work?
Yes, but make sure you are properly hydrated. Please stay safe.
Yeah. Be sure and take some BCAA’s pre and during too, otherwise your phallus will go all catabolic and shit.
^ Have an arginine based pre-workout to improve your performance too.
great tips guys, cheers, I will sip bcaa’s before during and after – should I take creatine with this as well to stave off catabolism of the phallus?
is it ok to sex backload as well? or should I look to spread my sex evenly throughout the day to stoke the meta-erotic fire?
Absolutely not. Sex isn’t a sufficient intensity to translocate the GLUT4 receptors since the eccentric portion of the movement is accentuated and the concentric is a submaximal effort. Don’t be silly now.
sex can be a great abdominal workout. Have to concentrate to get the mind-muscle connection though…..
CARDIO:
sex shoudl be your cardio,,
taking yoru dog out for 20 min walks shoudl be your cardio,,
other than that…realy no need for cardio for bodybuild,, only ONLY when try to get 4% on stage ,, between 6 and 4 % ,, but for 6%? no need for even touching the cardio rooms
gh15 approved
Editors please do a full article on sex as cardio pros/cons complete with funny diagrams. Would certainly get the readers in!
I may have lots of posts but most of mine are just a few word posts mainly taking the piss
http://forums.musculardevelopment.com/showthread.php/105668-Nail-in-the-Coffin-of-fasted-cardio
I’ve read that before, and it certainly is true for moderate to high intensity cardio (that’s why I recommend not doing HIIT fasted, it’s pointless). But remember that this is low to moderate intensity steady state cardio in the context of intermittent fasting. The goal is to accomplish a small amount of additional fat oxidation at a time when free fatty acids are available for energy, because it’s assumed that you’re skipping breakfast anyway.
Does Cardio After an Overnight Fast Maximise Fat Loss?
A common fat burning strategy employed by bodybuilders, athletes, and fitness enthusiasts is to perform cardiovascular exercise early in the morning on an empty stomach. This strategy was popularized by Bill Phillips in his book, ‘‘Body for Life’’ (23). According to Phillips, performing 20 minutes of intense aerobic exercise after an overnight fast has greater effects on fat loss than performing an entire hour of cardio in the postprandial state. The rationale for the theory is that low glycogen levels cause your body to shift energy utilization away from carbohydrates, thereby allowing greater mobilization of stored fat for fuel. However, although the prospect of reducing the body fat by training in a fasted state may sound enticing, science does not support its efficacy.
First and foremost, it is shortsighted to look solely at how much fat is burned during an exercise session. The human body is very dynamic and continually adjusts its use of fat for fuel. Substrate utilization is governed by a host of factors (i.e., hormonal secretions, enzyme activity, transcription factors, etc), and these factors can change by the moment (27). Thus, fat burning must be considered over the course of days—not on an hour-to-hour basis—to get a meaningful perspective on its impact on body composition (13). As a general rule, if you burn more carbohydrate during a workout, you inevitably burn more fat in the post- exercise period and vice versa.
It should be noted that high-intensity interval training (HIIT) has proven to be a superior method for maximizing fat loss compared with a moderate- intensity steady-state training (10,26,29). Interestingly, studies show that blood flow to adipose tissue diminishes at higher levels of intensity (24). This is believed to entrap free fatty acids within fat cells, impeding their ability to be oxidized while training. Yet, despite lower fat oxidation rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT versus training in the ‘‘fat burning zone’’ (29), providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.
The concept of performing cardiovascular exercise on an empty stomach to enhance fat loss is flawed even when examining its impact on the amount of fat burned in the exercise session alone. True, multiple studies show that consumption of carbohydrate before low- intensity aerobic exercise (up to approximately 60% V_o2max) in untrained subjects reduces the entry of long-chain fatty acids in the mitochondria, thereby blunting fat oxidation (1,14,18,28). This is attributed to an insulin-mediated attenuation of adipose tissue lipolysis, an increased glycolytic flux, and a decreased expression of genes involved in fatty acid transport and oxidation (3,6,15). However, both training status and aerobic exercise intensity have been shown to mitigate the effects of a pre-exercise meal on fat oxidation (4,5,24). Recent research has shed light on the complexities of the subject.
Horowitz et al. (14) studied the fat burning response of 6 moderately trained individuals in a fed versus fasted state to different training intensities. Subjects cycled for 2 hours at varying intensities on 4 separate occasions. During 2 of the trials, they consumed a high-glycemic carbohydrate meal at 30, 60, and 90 minutes of training, once at a low intensity (25% peak oxygen consumption) and once at a moderate intensity (68% peak oxygen consumption). During the other 2 trials, subjects were kept fasted for 12–14 hours before exercise and for the duration of training. Results in the low-intensity trials showed that although lipolysis was suppressed by 22% in the fed state compared with the fasted state, fat oxidation remained similar between groups until 80–90 minutes of cycling. Only after this point was a greater fat oxidation rate observed in fasted subjects. Conversely, during moderate-intensity cycling, fat oxidation was not different between trials at any time—this is despite a 20–25% reduction in lipolysis and plasma Free fatty acid concentration.
More recently, Febbraio et al. (9) evaluated the effect of pre-exercise and during exercise carbohydrate consumption on fat oxidation. Using a crossover design, 7 endurance- trained subjects cycled for 120 minutes at approximately 63% of peak power output, followed by a ‘‘performance cycle’’ where subjects expended 7 kJ/(kg body weight) by pedaling as fast as possible. Trials were conducted on 4 separate occasions, with subjects given (a) a placebo before and during training, (b) a placebo 30 minutes before training and then a carbohydrate beverage every 15 minutes throughout exercise, (c) a carbohydrate beverage 30 minutes before training and then a placebo during exercise, or (d) a carbohydrate beverage both before and every 15 minutes during exercise. The study was carried out in a double- blind fashion with trials performed in random order. Consistent with previous research, results showed no evidence of impaired fat oxidation associated with consumption of carbohydrate either before or during exercise.
Taken together, these studies show that during moderate-to-high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals regardless of training intensity— significantly more fat is broken down than that the body can use for fuel. Free fatty acids that are not oxidized ultimately become re-esterified in adipose tissue, nullifying any lipolytic benefits afforded by pre-exercise fasting.
It should also be noted that consumption of food before training increases the thermic effect of exercise. Lee et al. (19) compared the lipolytic effects of an exercise bout in either a fasted state or after consumption of a glucose/milk (GM) beverage. In a crossover design, 4 experimental conditions were studied: low-intensity long duration exercise with GM, low-intensity long duration exercise without GM, high- intensity short duration exercise with GM, and high-intensity short duration exercise without GM. Subjects were 10 male college students who performed all 4 exercise bouts in random order on the same day. Results showed that ingestion of the GM beverage resulted in a significantly greater excess postexercise oxygen consumption compared with exercise performed in a fasted state in both high- and low- intensity bouts. Other studies have produced similar findings, indicating a clear thermogenic advantage associated with pre-exercise food intake (7,11).
The location of adipose tissue mobilized during training must also be taken into account here. During low-to- moderate intensity training performed at a steady state, the contribution of fat as a fuel source equates to approxi- mately 40–60% of total energy expen- diture (30). However, in untrained subjects, only about 50–70% of this fat is derived from plasma Free fatty acids; the balance comes from intra- muscular triglycerides (IMTG) (30).
IMTG are stored as lipid droplets in the sarcoplasm near the mitochondria (2), with the potential to provide approximately two-thirds the available energy of muscle glycogen (32). Similar to muscle glycogen, IMTG can only be oxidized locally within the muscle. It is estimated that IMTG stores are approximately 3 times greater in type I versus type II muscle fibers (8,21,31), and lipolysis of these stores are max- imally stimulated when exercising at 65%V_o2max(24).
The body increases IMTG stores with consistent endurance training, which results in a greater IMTG utilization for more experienced trainees (12,16,22,31). It is estimated that nonplasma fatty acid utilization during endurance exercise is approximately twice that for trained versus untrained individuals (24,32). Hurley et al. (17) reported that the contribution of IMTG stores in trained individuals equated to approximately 80% of the total body fat utilization during 120 minutes of moderate- intensity endurance training.
The important point here is that IMTG stores have no bearing on health and/or appearance; it is the subcutaneous fat stored in adipose tissue that influences body composition. Consequently, the actual fat burning effects of any fitness strategy intended to increase fat oxida- tion must be taken in the context of the specific adipose deposits providing energy during exercise.
Another factor that must be considered when training in a fasted state is its impact on proteolysis. Lemon and Mullin (20) found that nitrogen losses were more than doubled when training while glycogen depleted compared with glycogen loaded. This resulted in a protein loss estimated at 10.4% of the total caloric cost of exercise after 1hourofcyclingat61%V_o2max.This would suggest that performing cardio- vascular exercise while fasting might not be advisable for those seeking to maximize muscle mass.
Finally, the effect of fasting on energy levels during exercise ultimately has an effect on fat burning. Training early in the morning on an empty stomach makes it very difficult for an individual to train at even a moderate level of intensity. Attempting to engage in a HIIT style routine in a hypoglycemic state almost certainly will impair performance (33). Studies show that a pre-exercise meal allows an individual to train more intensely compared with exercise while fasting (25). The net result is that a greater number of calories are burned both during and after physicalactivity,heightening fat loss.
In conclusion, the literature does not support the efficacy of training early in the morning on an empty stomach as a tactic to reduce body fat. At best, the net effect on fat loss associated with such an approach will be no better than training after meal consumption, and quite possibly, it would produce inferior results. Moreover, given that training with depleted glycogen levels has been shown to increase proteolysis, the strategy has potential detrimental effects for those concerned with muscle strength and hypertrophy.
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Not meaning to be rude but I’d read it again as I’m not sure you’re remembering the point of it exactly. What is true of moderate-high intensity fasted cardio, that it’s catabolic? The article says there’s nothing wrong with low intensity fasted cardio! Just that it’s no better for fat loss than the same cardio performed in the fed state.
I think Ben was saying there is no advantage to perform moderate-high intensity cardio fasted in terms of fat loss to non fasted moderate-high intensity cardio. Maybe what we should be asking is how low is low intensity cardio?
I don’t see how this conclusion is drawn, surely it is also nullified for fed moderate-high cardio?
Surely more of these fatty acids would be oxidised if there was no other energy source available? once you have reached the threshold or saturation point of the amount that can be oxidised (moderate-high intensity cardio) then it follows there is no additional benefit to fasted cardio but what if in low intensity cardio you are well below this threshold – that would give it a clear advantage for fat loss surely?
Febbraio et al is based on the cyclists expending energy “by pedaling as fast as possible” – not low intensity.
” Results in the low-intensity trials showed that although lipolysis was suppressed by 22% in the fed state compared with the fasted state, fat oxidation remained similar between groups until 80–90 minutes of cycling.” and as the first section I quoted has said, significantly more fat is broken down than can be used for fuel – if this process is fat oxidation we would not expect to see a difference here, but we would expect the fasted to group to use more of that oxidised fat as fuel than the fed group – however if fat oxidation here is a measure of how much of the free fatty acids is being used as fuel then clearly there is no benefit to fasted low intensity cardio (at least in this scenario – endurance athletes)
I don’t think it as conclusive as you think Roo
perhaps if your idea of cardio is drinking coffee and going for a walk, there is a significant improvement in the uptake of free fatty acids used for energy compared to if you did the same thing having eaten more than enough food to supply you with energy for that walk?
I think what ben was getting at is that for someone who will be fasted in the morning anyway, it is a good idea for them to put some low intensity cardio in that time slot to accelerate fat loss as opposed to not doing any cardio at all.
That person would probably see an even greater acceleration of fat loss if he spent his fed evenings doing larger amounts of moderate or high intensity cardio.
I don’t think the argument is that fasted low intensity cardio is the best for fat loss, the logic is that it is a very easy thing for someone to add to improve their current fat loss – doing HIT while fed would probably be much better but also take more time, effort, and resources (i.e. recovery)
I think the article you posted demonstrates concretely that fasted cardio is no better than fed cardio if you are doing 65% of VO2 max for an hour on a bike or higher intensity work, but the article didn’t address walking in a fasted vs non fasted state.
oddly this reminds me of this: How fast does death walk?
Conclusion: The Grim Reaper’s preferred walking speed is 0.82 m/s (2 miles (about 3 km) per hour) under working conditions. As none of the men in the study with walking speeds of 1.36 m/s (3 miles (about 5 km) per hour) or greater had contact with Death, this seems to be the Grim Reaper’s most likely maximum speed; for those wishing to avoid their allotted fate, this would be the advised walking speed.
For you and your insane penchant for cardio, fasted would obviously be an inappropriate choice Roo so fed is certainly the better option. For someone who doesn’t want to do that level of cardio and wants to lose fat a bit faster I think the (propane) article is still helpful
I really wish I was more articulate at times like this. I never said it was conclusive I was just throwing it out there tbh.
“I think what ben was getting at is that for someone who will be fasted in the morning anyway, it is a good idea for them to put some low intensity cardio in that time slot to accelerate fat loss as opposed to not doing any cardio at all.”
I don’t disagree with the above at all! But many people think fasted LISS cardio is more effective for fat loss is superior to fed LISS when this article suggests there is no difference in efficacy.
“perhaps if your idea of cardio is drinking coffee and going for a walk, there is a significant improvement in the uptake of free fatty acids used for energy compared to if you did the same thing having eaten more than enough food to supply you with energy for that walk?”
But even if more fat is directly burned in fasted LISS vs fed LISS during the exercise, it makes sense that more fat would be burned AFTER exercise in fed cardio because burning the glycogen during exercise will mean more fat burned later in the day (see this is where I wish I was fucking articulate)… so the net effect on fat loss would be the same over the 24 hours.
My point, and the point of the article which I feel you are missing, is that you need to look at the bigger picture, what happens to fat stores and hormones over the 24 hours, not over the hour during which the cardio is performed. YES more lipolysis will occur DURING the cardio when fasted but in fed cardio there will be more lipolysis at rest due to lower glycogen+insulin levels, so it balances out.
I think you raise a good point with how we define low intensity as I’m sure some peoples’ idea of low intensity is different from others’.
I’m certainly not saying the propane article isn’t helpful, so please don’t get that idea. I just thought some people may be interested by the article I posted.
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer” – Arnold Schwarzenegger
“the ones wanting to be ‘toned’ still have bodybuilding goals, they just don’t realise it” – Yusef
” it makes sense that more fat would be burned AFTER exercise in fed cardio because burning the glycogen during exercise will mean more fat burned later in the day “
I dont understand this bit, I was (perhaps wrongly) assuming that the calories burned after exercise would be the same. I wasn’t ignoring the bigger picture (although I hadn’t considered the effect of insulin), I just thought it would be the same for the same cardio
How does burning glycogen during exercise mean more fat will be burned later in the day?
If say two people are eating the same diet, one does fasted cardio and one doesn’t, is what you’re saying as simple as because one has burned glycogen earlier in the day and they are taking in the same nutrition, he will have to burn more fat later (as his glycogen levels have been lowered) – whereas the other has used fatty acids earlier, he will rely on glycogen later – meaning that it is indifferent overall?
Or is there some mechanism where burning glycogen causes fat oxidation later?
Yes, that’s exactly what I mean. I actually believe that fed HIIT is the best option for fat loss and body composition with respect to cardio. But assuming you’re in a fasted state, with elevated GH and low insulin levels making more fatty acids available, why not do a bit of low intensity cardio to oxidise them?
I think this is a really interesting discussion, hope I didn’t give the impression that I thought your post was an attack on the article, Roo.
This is exactly what I’m saying, yes :).
You didn’t, it’s cool. Just posted it because I’m sure there are others like me, who would rather do fed cardio but force themselves to do fasted cardio believing it’s superior. Next cut I’m gonna do a lot less cardio and do it when I like instead of having to do it fasted.
Saved as a favorite, I really like your web site!
Thanks Pearl!
I know this is an old thread, but I have a couple of questions:
First, does increased growth hormone mean that even if one fasts until early afternoon it’s better to do fasted walking immediately on rising, as opposed to waiting until right before breaking fast?
Second, a couple of authors on T-Nation have suggested supplementation with minor amounts of BCAA’s during fasted walking in order to stave off catabolism. I know that Kiefer has opposed BCAA’s during fasts due to insulin spike, but I wondered if you had any thoughts about whether this is an exceptional case in that regard.
Hi – Best to leave 2 hours after doing the fasted cardio before eating, as you will continue to burn fat at a higher rate for a few hours post-cardio.
Lol@T-nation, brb catabolism during a walk. Definitely not an issue, BCAAs are only necessary if you’re doing resistance training or HIIT in a fasted state, and even then it’s debatable. BCAAs before low intensity fasted cardio will only impede the fat loss.
Hope that helps
Hey guys, great article. I know you all like Kiefers stuff and he actually suggests fasted HIIT on occasions so I was curious if you all had discussed this with him? Great podcast recently with him by the way!
Thanks Matt – not discussed it with him but we see no advantage to doing HIIT in a fasted state. Kiefer’s recommendation was based on a lack of available research, but we’d hedge that it’s more catabolic and much less pleasant. This is a good read on fasted cardio: http://examine.com/faq/is-it-better-to-do-aerobic-exercise-fasted.html
Okay, cool guys! Thanks a lot.
I have always previously read that fasted HIIT is actually better than fasted cardio because you get a surge of HGH, which counters cortisol, whereas standard fasted cardio is a bit muscle wasting. The HGH in a fasted stated would offer a huge benefit to burning fat if in a fasted state.
Thoughts?
No:
- HIIT is cardio.
- Increases in HGH at physiological levels does not contribute significantly to fat loss, muscle gain, or muscle preservation.
- HGH does not “counter” cortisol.
- There is no benefit to doing cardio fasted with respect to fat oxidation at moderate to high intensities in trained individuals.
- Carbs spare liver glycogen, which is critical for preventing catabolism.
- Carbs increase performance at the level of peak fat oxidation, which means that fed cardio is superior at moderate to high intensities.
Please continue discussion on the forum: link
Read the article again mate.
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