Intermittent Fasting and Workouts
Last month we wrote about fitness and working out and this month we are discussing intermittent fasting. Today we put these two health practices together and share ideas on Simple Ways Intermittent Fasting Benefit Your Workouts.
Figuring out when to workout and the types of workouts for many people that be a challenge and now we want to share how to workout while intermittent fasting knowing this is probably in the top 3 most commonly asked questions.
In short, you can definitely still do your regular workouts while doing intermittent fasting, it just might take a little tweaking as far as when you workout, including if you should do your regular routine while fasting or during the eating periods.
Do Your Workouts Before Eating
Generally speaking, you want to try to schedule your workouts for shortly before you are going to start your eating phase. Of course, this may vary based on the type of workout you do and the duration of the fast.
The intensity of your workouts can also make a big difference. Some people who have extremely intense workout routines, like CrossFit, find that they need the boost in protein and carbs prior to a workout. If this is the case, you may be someone who will want to do your workouts during your eating phase and not your fasting phase.
Cardio Workout Tip
There is some research to show that if you exercise while fasting, there are additional benefits. There is an impact on your metabolism and muscle biochemistry.
This is linked to your insulin sensitivity and blood sugar level. If you exercise while fasting, your glycogen (or stored carbs) is depleted. This means you’ll burn more fat.
To get the best result, eat protein following your workout. This will build and maintain muscles. It will also promote better recovery.
You can also follow up strength training with some carbs within a half-hour of your workout.
It’s wise to eat food close to any modern or high-intensity exercise session. You must also drink more water to stay well-hydrated.
Keeping up your electrolyte level is important. Coconut water can be useful for this.
If you’re doing a longer fast, you may find gentle exercises like pilates, yoga or walking are better. They will help to burn fat without making you feel unwell. It’s important to listen to your body.
Consider that you may want to end your fasting window straight after exercising.
High-intensity cardio, like running or HIIT, can be a little hard on your body when you haven’t been eating for a prolonged period of time. I have found that I do my walking while still fasting and will only consider a run, sprints or a HIIT workout fasted if I feel really great and not more than twice a week. Other than that, I do my resistance training after I am have eaten to feel my best and have a good workout.
Benefits of Fasted Workouts
There are a few reasons to try and schedule your workouts during the fasted periods, as long as you aren’t feeling sick or faint. They include:
Burning more fat – Intermittent fasting is already helping you to burn more fat, so why not increase it a little bit? You might be able to increase how much fat you burn just by doing your workouts while you are fasting.
Helping with indigestion – Exercising while fasting can also help with digestion issues. Many people find that eating shortly before or after a workout makes it harder to digest, leading to a variety of stomach problems.
Decreasing hunger – Fasted periods can be hard to handle, especially if you are accustomed to eating every few hours. One great way to decrease hunger pangs is to workout in the middle of the fasted stage. This helps prevent you from eating when you’re fasting, at least this has been my experience.
Share any ideas, comments and questions below.
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