Study on fed versus fasted HIIT cardio
I came across another study that compared fed vs. fasted cardio. However, in this study the cardio performed was high intensity interval training (HIIT).
For those of you who don’t know, HIIT basically has you cycle between periods of low- and high-intensity effort. It’s also a great compliment to a sound weight-loss diet and training program. That being said, here’s more on the specific study:
In the study published in Obesity, researchers split 16 overweight women into two groups. Both groups performed HIIT during 18 sessions spread out over 6 weeks. Each session consisted of 10 intervals with 60s of high-intensity effort (around 90% maximal heart rate) and 60s of low-intensity. The differences between groups, as I’m sure you’ve already guessed, was that one group performed HIIT on an empty stomach while the other group did so fed.
The result? Both groups lost fat and gained muscle with no significant difference between groups. The researchers conclude, “HIIT is a time-efficient strategy to improve body composition… but fed- vs. fasted-state training does not alter this response.”
Gillen, JB et al. 2013. Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women. Obesity (Silver Spring). Nov;21(11):2249-55.