Intermittent fasting is a popular technique of eating that has been propelled to immense popularity in recent years by medical specialists and internet gurus. It involves limiting the eating window to a specific number of hours (usually eight hours), with individuals having their first meal around noon and their last meal at 8 p.m.
This typically results in a 16-hour fasting window.
Animal studies have shown that those who consume fewer calories live longer. A recent study suggests that frequent or semi-regular times of decreased food consumption can have some significant benefits even in the absence of calorie restriction.
Without any further adieu, let’s find the answer to “Is intermittent fasting good for women athletes?”
Is Intermittent Fasting Effective for Athletic Performance?
All of the benefits listed above are excellent as per the daily routine of average or common people, but is IF an effective dietary program to follow if you are an athlete? Almost certainly not. At best, the research is inconclusive.
In the worst-case scenario, IF decreases several training variables.
The primary issue in finding a definitive answer is that most research is conducted on athletes who fast religiously. Because there are so few test participants, this alone demonstrates that IF is not extensively used in athletics.
Except for being fat-adaptive, none of the benefits of IF are exclusive to athletes.
Intermittent Fasting for Athletes: Strategies
Understanding why athletes would select this diet plan is vital before the benefits of intermittent fasting for women athletes can be properly discussed.
Some athletes had to find the right balance between fasting and training/competition even before intermittent fasting reached its pinnacle in popularity. In the paper “Optimizing Training and Competition during the Month of Ramadan,” researchers examined the difficulties Muslim athletes face during the month-long fasting season.
The researchers provided coaching and management with guidance on how to help players prepare for and perform during the period, admonishing them to take a holistic approach rather than concentrating on specific modifications or disturbances.
The authors of the study underlined the need for athlete diversity as well as an understanding of each athlete’s unique demands in terms of their biological, psychological, and cognitive-behavioral makeup.
This came in addition to their social and living circumstances in order to achieve a perfect balance. Training should be tailored to each athlete’s unique body type as well.
Although other behavioral adjustments should be taken into consideration, further research published in the journal Sports has underlined the benefits of intermittent fasting for weight reduction and fat burning.
The researchers advised athletes aiming to reduce weight with an intermittent fasting diet to be cautious about when and how they exercise, train, and compete. They also cautioned that further study was required before drawing any firm conclusions.
Human Trials Versus Testing On Animals
Furthermore, it should come as no surprise that the most effective research has been carried out on lab animals, where it is simpler to regulate every element of the participants’ behavior.
These studies have also produced the most convincing results. For instance, intermittent fasting has been found to lengthen life expectancy and lower the incidence of a wide range of chronic illnesses in laboratory animals.
It has also been demonstrated to enhance sports performance and weight reduction. The beneficial aspect of the IF diet for women athletes has been observed, but to a lesser extent and not in the ways one might anticipate. It has to be kept in mind that none of the health benefits have yet been replicated in common people.
Only people who are extremely overweight may benefit from intermittent fasting, according to human experiments. The benefits do not extend to those who are closer to their target weight. Intermittent fasting could even be harmful to active individuals who are already close to their optimal weight.
Intermittent Fasting to Improve Athletic Performance
This takes us to the widespread issue we mentioned before. A diet that works for one population DOES NOT IMPLY that it will work for all populations. Yes, IF can aid in weight loss and increase fat adaptation, but neither of these results in improving your athletic performance (not to mention, you can achieve both goals without IF).
There aren’t enough studies to address each and every IF caveat. Just a few instances to show how this response might be ambiguous –
- If you eat between the hours of 10 AM and 6 PM and stick to the right macros, you should be alright
- You will suffer if you alternate your eating days
We now know that the great bulk of research on IF and performance has produced two findings:
- There are no enhancements to athletic ability
- The impact on sports performance is detrimental
Both don’t sound good when attempting to boost performance.
Wrapping Up
For now, it’s impossible to conclude how effective intermittent fasting is for women athletes and their overall performance because there is so much conflicting research evidence.
Before you take this approach, especially for seasoned athletes, more research is required. Additionally, the potential harm to social connections and other elements of health, such as eating patterns, is not insignificant.
Always consult a doctor or health physician if you are an athlete and want to try intermittent fasting.
