Intermittent Fasting

Intermittent fasting (IF), a dietary pattern involving alternating periods of fasting and eating, has garnered attention in the realm of high performance, fitness and weight management.

Research suggests that training during intermittent fasting can have both positive and negative effects on exercise performance and body composition. Some studies indicate that exercising in a fasted state may enhance fat oxidation, improve insulin sensitivity, and promote metabolic flexibility. This is attributed to the metabolic adaptations occurring during fasting, such as increased reliance on fatty acids as a fuel source and upregulation of certain enzymes involved in lipid metabolism.

However, training in a fasted state may lead to a decrease in muscle glycogen stores, potentially impairing high-intensity exercise performance. Moreover, fasting can increase muscle protein breakdown, potentially hindering muscle protein synthesis and recovery.

Individual factors, such as training status, intensity, duration, and personal preference, also influence the outcomes of training while practicing intermittent fasting. Timing of nutrient intake, particularly protein consumption during the feeding window, becomes crucial to support muscle protein synthesis and optimize recovery

In light of the aforementioned, athletes and fitness enthusiasts should carefully consider their specific goals and consult with professionals to tailor their training and nutrition strategies if they want to experiment with intermittent fasting.