Exercising in a fasted state? No matter if you’re exercising to lose weight or for other reasons, you’ll undoubtedly want to get the best possible outcomes. To maximize the advantages of your eating plan, you may try a few things.
You’re sure to read about someone who practices intermittent fasting (IF) while continuing their workout regimen if you browse any social networking site or online health and fitness publication.
Even if the IF craze is receiving excessive attention, this way of living is not new. There is some good information on how to make IF work, particularly if you intend to exercise while doing it.
Considerations for Exercise When on an Intermittent Fast
Several studies have suggested that workout while practicing intermittent fasting has significant advantages. Your metabolic rate and muscle biochemistry are both impacted because of this. It’s also related to both your blood sugar level and insulin sensitivity. Glycogen and carbohydrate reserves are decreased if you exercise while fasting. Your fat burning will increase as a result.
- Eat protein after your workout for the most outstanding results. Your muscles will grow and stay strong, thanks to this. Better recuperation will be encouraged as well. Within half-hour of your workout, you should consume carbohydrates
- Any modern or vigorous exercise activity should be followed by a meal
- If you are practicing intermittent fasting during exercise, you can feel a bit lightheaded or dizzy. Take a break if this happens to you. You should pay attention to your body. When working out for a more extended period of time, soft exercises like pilates, yoga, or walking are preferable. They will aid in fat loss without making you feel bad
- It’s crucial to maintain a healthy electrolyte level. For this, coconut water may be helpful
- Additionally, you need to hydrate yourself by consuming a lot of water
Pros of Exercising While Intermittent Fasting
Intermittent fasting is a performance-enhancing strategy that some sportsmen swear by. On the other hand, the research is conflicting. According to some studies, your workout’s intensity and duration will diminish if you don’t consume enough carbohydrates. However, according to another study, intermittent fasting has advantages for athletes.
Listed below are some potential benefits of working out when practicing IF:
- Intermittent fasting results in an increase in growth hormone. This promotes the formation of bone, cartilage, and muscle. It also strengthens your immune system, which is beneficial for athletes
- Your metabolic flexibility will increase, making switching between different energy sources easier. It will be easier for your body to utilize fat or carbohydrates as fuel. Additionally, you can burn fat for an extended period of time before your body starts burning carbohydrates. Your insulin will remain low as a result, and your recovery after exercise will be enhanced
- One of the intermittent fasting benefits is it sometimes lowers inflammation. Your post-workout recuperation is aided by this. Exercise causes you to experience a lot of inflammation, which you must heal from. The quicker the inflammation goes away, though, the better. Fasting on alternate days might hasten the process.
Cons of Intermittent Fasting
- Exercises requiring a lot of energy, such as high-intensity exercises, might be challenging after intermittent fasting (IF)
- Dehydration is more likely to occur when exercising while fasting
- Exercising while fasting might worsen the muscle mass loss that can occur with intermittent fasting (IF)
- Exercise-related injuries are more likely to lessen, and muscle glycogen levels can be reduced during fasting
- Exercise during the fasting phase may interfere with sleep, which would be detrimental to recuperation and general health
Safety Advice
Following exercise preparation, it is essential to think about the following safety advices –
- Exercising immediately following meals will provide one the energy they need to finish an exercise
- A person should consider doing low-intensity aerobic activity instead of high-intensity interval training if they are fasting. However, it is often okay to do any form of activity after eating
- Observing what the body is trying to tell you when exercising while practicing IF, one should stop if they start to feel ill.
- It’s crucial to stay well-hydrated, even if you’re not fasting intermittently. Since water makes up the majority of the human body, it is crucial to replenish fluids lost during exercise.
Exercise with fasting may be particularly hazardous for some persons, including:
- Those who have diabetes
- Low blood pressure sufferers
- Individuals with a history of disordered eating
- Expecting mothers
- Mothers who are nursing
Listen to Your Body
While some may find fasting and exercising beneficial, some might feel uncomfortable when working out while fasting. It is advisable to talk to your doctor before trying IF and exercising if you have underlying medical concerns.
