when you want to take advantage of having more strength and energy before your conditioning you could do what's called a targeted ketogenic diet where you would have 20 to 50 grams of carbs before an intense conditioning if you're lifting heavy most of that glycogen will be burnt off during the conditioning and you'll be getting right back into ketosis afterwards eating fats before a conditioning really won't impact performance one way or the other so you could eat some fat beforehand but you shouldn't expect the strength and energy benefits that you would get from eating carbs now what about fasting some studies show that fasted conditioning can help you burn more fat during the conditioning but other studies show that you'll just spend the rest of the day burning a higher
percentage of carbs to balance out the fat that you already burnt off during your conditioning while it is still debatable if fast the training will help you burn more fat it's a fact that some people do better while training on an empty stomach while other people do way worse if you have no energy during your conditioning unless you eat something beforehand then you should definitely have a pre-conditioning meal on the other hand if you take a long time to digest your meals and you find yourself feeling nauseous or having acid reflux during your conditioning then it may be a better idea for you to work out fasted
especially since some research shows that exercising while fasted will make your body like a sponge after the conditioning and increase the post-conditioning anabolic response to food regardless of this you have to understand that if you exercise on an empty stomach protein breakdown rates will spike up quite a bit so if you're trying to burn some fat you can incorporate fast the training but if your main goal is to build muscle you'll be a lot better off with a pre-conditioning meal the last thing before we move on to post-conditioning nutrition it's on the topic of pre-conditioning