Consuming a light snack before exercise (fueled training) is necessary to optimize the physical stress of exercise, which would maximize the body's positive adaptations and recovery.

noli's read

The principle of hormesis, which posits that physical exercise creates a metabolic stress to which the body adapts during recovery, is a fundamental concept validated by multiple sports physiology reviews. The recommendation to fuel before exercise is also solidly supported, notably by the positions of the International Society of Sports Nutrition (ISSN), which confirm that carbohydrate availability supports higher training intensity and limits muscle catabolism. Nevertheless, the assertion that fasted training impairs adaptations needs nuance: the 'Train Low' research paradigm is the subject of numerous randomized controlled trials (RCTs) showing that training with low glycogen content can increase mitochondrial biogenesis and lipid oxidation. Furthermore, the postulate that 'the greater the stress, the better the adaptation' omits the U-shaped curve of hormesis, as excessive or poorly compensated stress can lead to metabolic exhaustion. Finally, although the impact of energy deficiency on female physiology is documented by observational studies, there is a lack of long-term clinical evidence to assert that moderate fasted exercise systematically harms the progress of active women.

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016