Should you train fuelled or fasted during a cut?
Training fasted can provide a slight increase in fat oxidation during a workout, however this benefit is small and insignificant across the day. Whereas fuelled workouts give you better overall performance and muscle retention. By retaining muscle you maintain a higher resting metabolism, which over time results in greater fat oxidation.
Without fuel workouts can become low-intensity not providing muscle with sufficient stimulus to protect or grow muscle.
If you do have to train fasted keep session times low (<45 mins) and low-to-moderate intensity. If you increase the duration or intensity you risk breaking down muscle.
Carbs and protein before and after a work enhance muscle repair and growth, allowing you to recover faster.
What's the best way to fuel my workouts?
Pre-workout: Moderate protein/carbs, minimal fat
During workout: Small, quick carbs and electrolytes if needed.
Post-workout: High protein/carbs, moderate fat.
How long does it take to start getting into ketosis on a keto diet?
You’ll begin significantly burning fat within ~2–3 days after starting keto, fully adapting within 1–2 weeks, provided you strictly manage carbs and maintain an overall calorie deficit. Significant fat burning and noticeable weight loss will be clear after ~1 week on keto.
What are the signs you've entered ketosis?
🧪 Signs You’ve Entered Ketosis (~2–4 days in):
• Slight fatigue or “keto flu” initially.
• Reduced appetite or fewer cravings.
• Increased thirst and more frequent urination.
• Fruity breath (acetone smell).
What is a rough timeline of fat-buring on keto?
If you start your keto diet today, here’s roughly how long it’ll take to begin significant fat burning:
First 12–24 hours:
Initially, your body still uses stored glycogen (carbs) from your muscles and liver.
You might lose some water weight (due to lower glycogen stores), but fat burning isn’t significant yet.
24–48 hours:
Glycogen stores become increasingly depleted, causing your body to shift gradually towards fat burning for energy.
48–72 hours (2–3 days):
This is typically when your body starts significantly burning fat for fuel.
Early signs of ketosis begin (mild ketosis), as the liver produces ketones.
3–7 days:
Most people enter nutritional ketosis fully within 3–5 days.
Fat burning increases noticeably; ketone levels in the blood rise.
After 7–14 days (full adaptation):
You become “fat-adapted,” meaning your body efficiently uses fat for fuel.
Fat loss becomes steady if you maintain a calorie deficit.
