This week I discuss a study comparing the effects of strength and hypertrophy of a fasted workout vs a fed workout.  Forty men were randomly allocated to 2 matched groups: 20 practicing whole-body resistance training in the late afternoon in a fasted state and 20 training in the late evening in a fed state (FED). Both groups performed 4 days per week of whole-body resistance training (∼75%-85% 1-repetition maximum, 12 repetitions/3-4 sets). Both groups consumed the same total macronutrient intakes as well.  Conclusion: The fed training group gained significantly more squat and deadlift strength. Bench press gains didn’t significantly differ between groups.Fasted group reported their workouts required more effort. If you are looking for that extra edge in your workouts it might make sense to have a pre workout meal!What should you eat? 1 gram/kg of body weight from a lower glycemic carb source plus a serving of fruit0.5 g/kg of body weight for protein0-20g of fat (depending how close the workout is to meal) Dietary fat slows digestion downMeals eaten closer to workout should contain less fatMeals eaten farther away from workout should contain more fat1-2 hours before workout Lower calorie meal and fast digesting closer to workoutHigher calorie meal and slower digesting farther from workoutExample: 175 lbs or 80kg male 1.5 hours before80 grams of carbs40 grams of protein10-15 grams of fat600 calories approx So give it a try and see how your workouts feel! If you have any questions feel free to email me at brian@briangryn.com. Have a great day!If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!Links:Watch Get Lean Eat Clean podcast video episodes on YouTube!How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:https://www.stepladdersystem.com/LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:DrinkLMNT.com/getleaneatcleanUpgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase! https://www.anrdoezrs.net/click-100286468-13650338| Listen to the Get Lean Eat Clean Podcast |►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS| Connect with Brian |►Website | https://www.briangryn.com►Instagram | https://www.instagram.com/bdgryn►Facebook | https://www.facebook.com/getleanandeatclean►Twitter | https://twitter.com/grynnerwinner