This Tiny Device Changes Nutrition Protocols

The under-appreciated strategy elite athletes are missing.

During an interview with Dr. Marc Bubbs, Dr. Jeff Rothschild dissected the fasted vs. fed training debate with surprising findings.

He uncovered an underutilised middle path: "one of the newer areas of research... is a low carb breakfast so having a protein shake, e.g. protein and fat you're going to burn essentially maybe not exactly but almost as much fat as if you were in the fastest state but you're going to be fed."

This matters tremendously for high-level athletes who can "burn you know a thousand calories pretty easily" in a session, creating what Rothschild calls a significant "calorie hole."

His elegant solution?

"You can have eggs and avocado you can have a protein shake and peanut butter or something get those calories and not really impair your fat oxidation."

Rothschild emphasises this is about getting "the physiology of a fasted session without creating such a big energy deficit".

In his research, Rothschild found this approach is "one of the most underutilised things" with "very few people" implementing it despite its benefits.

What about shorter workouts?

For sessions under 60 minutes, Rothschild cites "there’s no performance difference between fasted or fed carbs or fed protein".

"Your muscle glycogen is going to deplete the same rate" regardless of fed or fasted.

The actionable takeaway: Don't fear morning fasted training for workouts under an hour. But for longer sessions, consider the protein-fat breakfast approach to avoid the problematic energy deficit while maintaining fat oxidation benefits.

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